Viking Workouts [Archive] - Starting Strength Forums

08-05-2011, 08:45 AM

The first time I tried TM a few years back it completely fucked me up. I ground out my 5x5 squats around 350 lbs, and it was just too much. I wasn't smart, but stubborn, which ended in a predictable fashion.

I've been doing different stuff over the last few years, the first of which was just getting control over the injuries I blessed myself with on TM. One major thing is the need to highbar squat, since my elbows just cant handle LB squat.

I'm 31 y/o, 6'1, 210 lbs. Recent PRs on the big lifts:

Squat: 330x5 (highbar)
Bench: 247x5
Press: 172x5
Deads: 380x7

I need to work on my squats, as going *just* past parallel has resulted in some knee trouble. So I'm going deeper now. Therefore I'm planning to start this out with a short SS-run (3-4 weeks, hopefully), and then switch to TM.

I'm gonna fuck around with cleaning on my short SS-stint, to see if I can get my wrist and the shitty bar at the gym to work together. Otherwise it's gonna be rows.

Therefore the immediate plan is:

MON: Squat, B/P, PC
WED: Squat, B/P, Chins
FRI: Squat, B/P, Deadlift

When I'm done with that, I'll start up the standard TM-template (from the book):

MON: Squat 5x5, B/P 5x5, DL 1x5
WED: Squat 2x5@80%, P/B 3x5, Chins 3x10 (weighted?), Goodmorning 3x10
FRI: Squat 1x5, B/P 1x5, Power-Clean 5x3

If I can't Power Clean properly I'll row 5x5 on Monday, and Deadlift 5RM on Friday (ugh..).

Dietwise I'm following John Sheaffers recommendations, as this has worked wonderfully for me.

08-05-2011, 03:56 PM

05-08-11: SS #1
Squat: 285x5x3
Press: 167.5x5x3
Deadlift: 385x5

Deads were tough, but that's to be expected when I do them after some decent squat volume. Speaking of squats, they are fine, but I still have to work out technique. Squatting 3xweek at lower poundages will hopefully help with that. Most reps are pretty deep at this point, so I just need to maintain that consistently. I can sorta feel it in my knee if i "only" break parallel.

08-09-2011, 11:42 AM

08-08-11: SS #2
Squat: 285x5x3
Bench: 237.5x5x3
Power Clean: 165 lbs: 3,3,3,1,3

Things went well. Good, slow, deep, controlled squats, and pretty strong bench. I smacked myself in the chin on the 4th set of cleans. I should use more weight, but I'm getting back into it, trying not to piss my wrist off too much. Today my chin, wrist and left collarbone are all hurting. Good times.

08-10-2011, 04:37 PM

10-08-11: SS #3
Squat: 290x5x3
Press: 170x5x3
GM: 95x8x2
Chins: +25: 10, +15: 8

Scared of refucking my pelvis, going as low as I am on squats. Slight annoyance there already. We'll see - knee is feeling better, though not perfect. Very happy to get the Press, as my left wrist and elbow were abit off today. GM's were fine, chins I'll do BW (hopefully 3x10) next time.

08-11-2011, 08:10 AM

My right knee is tight as hell today. I think it's from the GM's where I probably hyperextended my knee or something. The pain/tightness is alot different than the "usual".

Hopefully I can still squat tomorrow.

08-12-2011, 06:04 PM

Squat: 295x5x3
Press: 240x5x3
Deadlift: 390x5 <-- PR!

My hams and knee were FUCKED today, so I was debating whether it was a good idea to go. My stubbornness (and stupidity?) got the better of me, and I completed the workout, even setting a PR in the process. I felt better afterwards, but the real test will be how I feel tomorrow. We'll see.

08-15-2011, 04:51 PM

15-08-11: SS #5
Squat: 300x5x3
Press: 172.5x5,5,4 <--- fuck
Power-Clean: 175x2 <---fuck
Chins: BW: 10, 9

Fucked workout today. I need to stop banging my head (or rather, fucked wrist) against the wall with those cleans. Fuck.

tertius

08-15-2011, 05:43 PM

Boy, you are sounding beat up. Nice work on the deadlift though. You'll be pulling 405 in no time!

ETA: What's exactly the issue with cleaning? Lack of wrist flexibility in the rack? I suck terribly at power cleans, but I have found that widening out my grip more than I thought would work helped tremendously in finding a decent rack position. I still end up with the bar in my fingers, and my hands open, but it doesn't hurt my wrists at all.

08-15-2011, 06:10 PM

tertius

08-16-2011, 12:28 AM

Thanks for stopping by. The Deadlift is doing decently, yeah - I had some success following some advice from John Sheaffer which had me do a pull every other workout, doing either a Rack Pull from high pins (above knee) or deadlift. I probably could do 405 for reps right now, but slow and steady wins the race.

Cleans always have a way of really messing with my mood, such a frustrating lift. Problem is I broke my left wrist a few years ago, and I have a metal plate in it. It's slightly painful even on a good day, and a shitty rack will just fuck it up in all sorts of ways. I've tried alot of stuff, but I just need to get through my head that until I get another operation (to remove the plate), cleans just aren't happening.

I bought Justin Lasceks (sp?) E-Book on TM, and noticed he doesn't really use cleans, so I figure I'll be alright anyway, once I switch away from SS.

Hell, a metal plate! That'll do you. You're not alone on cleans ruining your mood, either. They're a great source of frustration for a lot of us. Me included. Have you tried doing the power snatch instead? It's not as much weight, but I think it's kind of more fun than cleaning, and you still get the explosive effort. And going overhead is just cool. Or does the turn over at the top still fuck with your wrist too much?

ambivalens

08-16-2011, 01:38 AM

Dietwise I'm following John Sheaffers recommendations, as this has worked wonderfully for me.

Care to give a quick recap of those recommendations and what they've done for you?

08-22-2011, 09:04 AM

Hell, a metal plate! That'll do you. You're not alone on cleans ruining your mood, either. They're a great source of frustration for a lot of us. Me included. Have you tried doing the power snatch instead? It's not as much weight, but I think it's kind of more fun than cleaning, and you still get the explosive effort. And going overhead is just cool. Or does the turn over at the top still fuck with your wrist too much?

I've fucked around with PS before, but it isnt great for the wrist either. I think if I could just ignore the pain, I'd be alright, but I can't, it makes me gunshy, forget about technique, and then everything goes to hell. I'll probably get the plate out next year, and with all probability also be in a country where I can join an OL-gym, so cleans and snatches will return at some point.

Care to give a quick recap of those recommendations and what they've done for you?

Basically you eat a portion size of carbs and a portion size of protein each meal every three hours. There are small tweaks to make (i.e. cut carbs later in the day, or add more carbs early, add olive oil etc.), but that's basically it. He then also lists which carbs and protein sources are recommended, and for what. Nothing groundbreaking more like: Ground beef for gaining weight, chicken breast for shedding fat kinda stuff. He has an e-book called "Swole" which I'd recommend. I know E-Books don't get much love around here, but that one is worth it IMO.

In terms of what it's done for me, it's improved bodycomp while - more importantly for me - fuelling my lifts. And even more important, my energy-level throughout the day is alot better after I started following his recommendations, which obviously makes everything alot more fun, not just training.

Thanks for stopping by, both of you. Sorry I took a while in responding.

08-22-2011, 09:07 AM

My recent absence was caused by a nasty virus which gave me sky-high fever for a few days. All better now, and going to the gym today. The plan is to repeat the last squat workout, as I am still working at less than limit poundages. As for the push-excercises I'll dial them back a tiny bit.

08-22-2011, 04:45 PM

I am an idiot. I was going to dial back my push-excercises but decided last minute to be stupid. The results were predictable:

15-08-11: SS #6
Squat: 300x5x3
Bench: 240x5,4, 235x4
Chins: BW+25: 2x7

08-24-2011, 05:05 PM

Somewhat shitty day. My push-excercises have really taken a hit and/or I'm not fully up to speed yet. Happy to repeat the PR deadlift however.

24-08-11: SS #6
Squat: 240x5x2
Press: 165x5x2, 4
Deadlift: 390x5

08-29-2011, 05:25 PM

26-08-11: SS #8
Squat: 305x5x3
Bench: 235x5, 225x5
Chins: BW+25: 8,7

Lots of personal stuff going on, so didnt go all out on the bench. Would probably have failed a rep on the last set with 235.

29-08-11: TM #1
Squat: 310x5x3
Press: 150x5x5
Chins: BW+25: 8,8,6

Squats were very, very close to failure today. Knee was surprisingly good. Taking into account how tough everything has been lately, I decided to jump straight to TM. I will be doing the basic version in Justin Lasceks E-book:

MON: Squat 5x5, Bench/Press 5x5, Chins/Pull-ups
WED: Squat 2x5, Press/Bench 3x5
FRI: Squat 5RM, Bench/Press 5RM, Deadlift 3RM

I am doing a Sheaffer-inspired deal on the Chins/pullups, wanting to get 3x8 before I add weight, which will lower the reps, and I work up to 3x8 again. I might consider doing a few back-extensions on light day to get blood flowing but it's not essential.

I'm counting on Squatting 315 for 5, Pressing 167.5 for 5 and deadlift 395 for 3 on Friday. Looking forward to seeing how this goes. Hopefully it wont bury me like last time...

Tad_T

08-30-2011, 09:13 AM

I'll be interested to see how it goes for you, Viking.

08-30-2011, 09:28 AM

I'll be interested to see how it goes for you, Viking.

As am I. Good to have you back.

09-01-2011, 03:51 PM

31-08-11: TM #2 - Light Day
Squat: 215x5x2
Bench: 190x5x3

Tad_T

09-01-2011, 04:30 PM

So on Fridays you are going to warm up and then hit a heavy set and call it done for an intensity day, correct?

09-02-2011, 08:55 AM

So on Fridays you are going to warm up and then hit a heavy set and call it done for an intensity day, correct?

Sí señor. The plan for today is 315x5 squat, 167,5x5 Press and 395x3 deads.

There's an e-book out by a previous associate of Rips (Justin Lascek) on TM, and I'm following his basic template for a while. I'll start tweaking when progress stops, which hopefully isn't for a month or two.

09-04-2011, 03:03 PM

I thought I'd already entered this, but apparently not.

02-09-11: TM #3: Intensity
Squat: 315x5
Press: 167.5x5
Deads: 395x3

Now I know why they call it "intensity" day. Shit was pretty tough.

Tad_T

09-04-2011, 05:24 PM

Good job on hitting it.

You're absolutely right. Intensity day is no joke.

09-05-2011, 07:42 PM

Good job on hitting it.

You're absolutely right. Intensity day is no joke.

Thanks. I remember Intensity being doable, and volume being hell, but it seems this time its different, maybe because I got the weight percentages right...

05-09-11: TM #4: Volume

Squat: 285x5x5 (medium-hard)
Bench: 210x5x5 (easy-medium)
Pull-ups: 3x6 BW

Got it in in 90 minutes which I was pretty happy with. Today had been a long and crappy day. Didnt go all out on the pullups, 3x7 might be possible next week.

I'm starting creatine today as well. I need to add some BW, am hovering around 205 with no movement for a long time.

09-06-2011, 08:15 AM

I forgot how tired you can feel after volume day. I felt that the squat reps were ok and not murder, yet my whole body - especially legs - were TIRED this morning. And now there's a delightful soreness in my glutes and hams setting in. Definately shouldn't have lifted more, though 285 is pretty wimpy. Slow and steady wins the race...

Tad_T

09-07-2011, 12:16 AM

There is no need to hurry. Take your time and continue your progress. Look how far you have come.

09-07-2011, 02:22 PM

There is no need to hurry. Take your time and continue your progress. Look how far you have come.

Yeah, it's just abit demotivating, especially since my HB squat just isn't as strong as my LB squat, so the poundages look really light. Oh well, todays session was good and short:

07-09-11: TM #5: Recovery day: 15.00-15.45

Squat: 225x5x2
Press: 150x5x3

09-09-2011, 05:47 PM

09-09-11: TM#6

Squat: 320x5 (hard)
Bench: 235x5 (easy-medium)
Deadlift: 400x3 (medium)

I'm going on holiday next week. Will try to get my workouts in, but diet will be whatever I feel like, with lots of pizza and burger likely being a staple of my diet. I'm cool with that, I'll get back on the diet wagon when I get back.

09-13-2011, 12:38 PM

13-09-11: TM#7, Volume

Squat: 130kgx5x5
Press:70kgx5x5
Chins: 9,9,8

Good session in spite of new gym and everything. Was conservative on the squat, so will have to be on Fri as well. Press was weird, hard to get a good grip. Still this session felt really good, which is always nice and motivating. I was considering taking a week off during this holiday, but Im happy I didnt.

Tad_T

09-13-2011, 04:36 PM

Strong workout, Viking. Keep lighting it up.

scoppi

09-14-2011, 01:57 PM

Damn, you've really increased that deadlift. Do you think the rack pulls were really beneficial, or just increasing the frequency of pulling? But good work man, ive got some catching up to do.

09-14-2011, 04:39 PM

Strong workout, Viking. Keep lighting it up.

Thanks. I remember you as one of the proponents of Starrs motto of persistence+progress=progress, so that's what I'm trying to do.

Damn, you've really increased that deadlift. Do you think the rack pulls were really beneficial, or just increasing the frequency of pulling? But good work man, ive got some catching up to do.

Thanks, Scop. I actually think the rackpulls (mind you, BB-style above the knee) was helpful - also the pre-exhaust stuff had some sort of effect. Johns programming really helped some things get unstuck (bench, press and deads) while others not so much (squats, to some extent chins). But I am very much considering rotating BB-rack pulls and deadlifts, once I cant deadlift every week. Luckily I feel I have quite abit in the tank before that happens, though.

Thanks for stopping by, both of you, always motivating.

Tad_T

09-15-2011, 01:02 AM

I know that you meant, Patience + Persistence = Progress. ;)

I like stopping by, you have a nice place here.

09-15-2011, 12:32 PM

I know that you meant, Patience + Persistence = Progress. ;)

I like stopping by, you have a nice place here.

Yeah, I fucked that one up pretty well, thanks for correcting it.

Today was a nice 40min workout. I included curls, as it cant be ruled out that I might benefit from them. I'll ease into them, and see if my elbow responds in any way. If it doesnt, I'll probably drop them again in a month or so.

TM#8: 15-09-11:
Squat: 102.5kgx5x2
Bench: 87.5kgx5x3
Curls: EZ+20kg - 15, 12 reps

09-17-2011, 11:06 AM

TM#9: 17-09-11
SQ:145kgx5 (v. hard)
PR: 77kgx5 (hard)
DL: 182.5 kg (hard)

I mightve done 185 on deads in stead, but it doesnt matter much. Will do 405 next week, when Im back to pounds. Squats are hard, some of it is technique, some of it is just it being heavy. I might have to narrow the gap between volume and intensity, as it doesnt seem stimulus is quite enough. I'll consider keeping the weight the same (320 lbs) next friday, even though I'll add weight on Mon.

That said today felt pretty good.

Tad_T

09-19-2011, 08:34 PM

09-20-2011, 10:28 AM

Look at your log and what really happened on your squat.

You went up 1 lb on your volume workout and 4 lbs on your intensity workout.

So on your volume workout you did 25 lbs more volume overall. This is an increase of 0.003%.

On your intensity workout you did 20 lbs more volume. This is an increase of 0.063%

You did increase on both of them, but your increase is not proportionate.

You know that they are not linked, but they are related.

Good catch, thanks. I got fixated on the 90% percentage thing, and didnt think of the respective increases versus how tough volume and intensity had been respectively.

This solidifies my impression that I need to add to volume and keep intensity constant this week.

Again, thanks, using Starr's total tonnage calculations is sometimes illuminating.

09-20-2011, 03:46 PM

TM#10: 20-09-11
SQ: 290x5x5 (medium)
BP: 215x5x5 (medium)
PU: 7,6,6 (hate these)

Todays session was reasonably quick (1h 25mins including warmup, cool-down etc.), and felt pretty good, though my right knee still complains on squats.

09-21-2011, 08:33 AM

As always after volume day I had trouble sleeping last night, sweating quite abit, waking up several times etc. I tried to compensate by sleeping abit longer this morning, and foregoing my fasted walk. Still, I am quite tired now, and have DOMS both in my chest and legs.

enlightenedsnipe

09-21-2011, 08:04 PM

09-22-2011, 06:45 PM

Hey dude, a quick note on my personal experience with TM, don't worry about upping volume day. As long as you keep hitting the Intensity Day successfully, there's no real need to up volume day. My best results with TM (as shown in my log a couple of months back) came when I kept volume steady for 3-4 weeks at a time, then modestly jumping it. You don't need to increase both of them at the same time, and it's actually useful to build a discrepancy.

Thanks for the input. I'm completely on board, I burnt myself out doing too heavy a volume day back when I did TM the first time. However, last intensity day SUCKED, so I need more volume, in order to get it moving.

Still, I appreciate the input.

TM#11: 22-09-11
SQ: 225x5x2
PR: 155x5x3
Curls: 30lbs plus straight bar, 15 and 10 reps.

Press was harder than I thought it'd be. I kept rest short though, and was still a little beat up from monday. I'm trying to eat to gain weight, but it's bloody hard.

09-24-2011, 02:10 PM

TM#12: 24-09-11
SQ: 320x5 (hard)
BP:240x5 (med-hard)
DL: 405x3 (med-hard) <- PR!

Squats were less of a trainwreck than the last few weeks, and also felt better - even though they are obviously heavy (for me). I'm going to try to get into mon-wed-fri schedule next week - which might make volume day on monday less than awesome. We'll see.

09-26-2011, 05:11 PM

TM#13: 26-09-11
SQ: 295x5x5 (medium)
PR: 155x5x5 (med-hard)
Weighted Chins: 3x5@BW+35

Things felt pretty good, even though I only had one days rest between intensity and volume. Now let's see if my sleep is as fucked up as it usually is after Volume.

ARD

09-26-2011, 06:33 PM

Now let's see if my sleep is as fucked up as it usually is after Volume.

So, I am not the only one with a fucked-up sleep after volume day...

09-27-2011, 07:47 AM

So, I am not the only one with a fucked-up sleep after volume day...

Definitely not. Last time I was on TM it was horrible. I had nightmares about squatting! Last night was decent. I was sweating alot and woke up a few times, but not too bad.

Tad_T

09-28-2011, 07:52 AM

Congratulations on the deadlift PR!

4 Plates!

09-28-2011, 04:57 PM

Congratulations on the deadlift PR!

4 Plates!

Thanks! It's been a mid-term goal of mine for a while, so it was nice to finally nail it. Plus I probably have quite abit left in the tank for further progression.

TM #14: 28-09-11
SQ: 225x5x2
BP: 195x5x3
Curls: Straight bar + 30 lbs: 15, 15 reps

09-29-2011, 09:01 AM

Scale is just about 210 (95kg) these days. I think going back on creatine has helped some, and also upping carbs, probably. Hopefully the increase will continue.

My knees keep hurting while squatting - especially the right one. I am going to try to do some shoulder mobility stuff, and then play around with lowbar on warmups. However I really don't want to restart my squat progression, as I've done so 1 million times over the last year.

09-30-2011, 07:03 PM

TM #15: 30-09-11
SQ: 325x5 (hard-v.hard)
PR: 175x5 (hard)
DL: 410x3 (med-hard)<--- PR!

The press is a few grammes off being a PR as well, so this was a good session. Still my knees arent happy about squats, which were pretty fucking hard today.

Tad_T

10-01-2011, 08:05 PM

And another PR!

And close to a second.

You are right up on it, brother. When you get to this point, nothing about any of it is less than hard.

Keep up the good work.

10-04-2011, 07:56 AM

And another PR!

And close to a second.

You are right up on it, brother. When you get to this point, nothing about any of it is less than hard.

Keep up the good work.

Thanks Tad. I know that writing it is "hard" might seem abit superflous. However I am using these subjective difficulty measures to gauge if/how I need to adjust volume/intensity loads. It's something thats in Lasceks E-Book. TBH I just REALLY want to avoid falling into the trap of overtraining on Volume day, as I did first time on TM.

Speaking of, I am taking a maintenance week this week. I've been feeling sorta weird this weekend and yesterday, and the flu is going around the office. According to my log I've trained heavy when feeling abit off this year, and both times I got REALLY sick afterwards. Therefore I have promised myself that I wont do it again, although I really feel like just pushing through. Training is important, but it's more important not to miss work.

I am planning on doing my volume lifts 3x5 one of these days and then either doing a single of my normal 5/3RM, or just do a light day, on friday/saturday. Just to make sure I dont detrain this week, and still keep me healthy.

10-10-2011, 11:46 AM

I ended up taking the entire week off. I spent the time thinking about lifting and things related. I am the strongest I've ever been, or just about, which is very satisfying in the light of all the health problems I've had over the last years and also work. I'm at a point now where I'm content making small increases to my strength in a longer perspective. Goals for that haven't changed - they're still gaining BW up to 220, and squatting 405 some day. However, in my "goals hierarchy", lifting is going to take the backseat for a while, as professional and personal goals become more important.

I usually go months without missing a single workout, but that might (or might not) change. I'm going to try to be a bit less obsessed about not missing workouts, if it will allow me more time and energy to focus on other things.

This won't mean much practically. I'll still use the TM template I've been on, and diet will continue to be by the principle of Sheaffers SWOLE diet. Adherence, however, might not be as religious as it has been.

Also I am planning on spending some time playing around with squats, as pushing past the knee pain to get some extra pounds on the bar just doesn't seem worth it. I'll probably revisit low bar squats in this process, we'll see how it goes.

I'm planning on doing 3x5 for my lifts today with max triples on Friday and then go back to 5x5 and max 5RM at the same weight next week.

10-10-2011, 04:48 PM

TM#16: 10-10-11
LB-SQ: 295x5x3 (medium)
BP: 215x5x3 (hard)
PU: 7, 6, 6

As I had planned, I only did 3 sets. Will keep the weight constant next week and hit 5x5. I tried LB squats today with a narrow grip, thumbs around bar and bent wrists, sorta like I've seen some russian powerlifters do. No idea how my elbows will react, so far they were fine for bench, but it's usually something that creeps up on me. Bar felt alot more secure, and I found the groove below the scapulae. We'll see how it goes. Knee felt great.

10-13-2011, 01:33 PM

TM#17: 12-10-11
LB-SQ: 225x5x2
PR: 155x5x3
Curls: Straight bar+30 lbs: 15, 12

Everything felt heavy, though I feel good today (the day after the workout). Elbows might be slowly getting inflamed again. I tried open hand, Rip-Style grip, but I need to do it super-wide due to shitty flexibility, which again completely makes the "shelf" disappear. Tighter grip, thumbs around and bent wrists gives me the shelf, but maybe too much pressure on the arms anyway - we'll see.

Tad_T

10-13-2011, 10:09 PM

So are using Justin's chart as a gauge on how to adjust your poundages?

10-14-2011, 12:33 PM

So are using Justin's chart as a gauge on how to adjust your poundages?

Pretty much, yeah. I'm pretty freaked out about fucking up and burning out on volume day again, and it's quite intuitive to use I find. But a bigger problem will be elbows...

Tad_T

10-14-2011, 07:02 PM

Pretty much, yeah. I'm pretty freaked out about fucking up and burning out on volume day again, and it's quite intuitive to use I find. But a bigger problem will be elbows...

So you think the chart is a pretty good tool?

I have never used it but it seems pretty good based on face validity.

10-15-2011, 02:42 PM

So you think the chart is a pretty good tool?

I have never used it but it seems pretty good based on face validity.

Well, as you can see I have not been on TM very long this time 'round, so I can't vouch for it's true effectiveness. I like it, though. That said, it's pretty logical: "If volume is murder and Intensity is ok, then don't keep adding to volume. If it's the other way around, don't keep adding to intensity".

That said I like his book as a whole, where the chart is from. I've seen people posting it here and there, but I'm pretty sure it's pirated from the book, and thus not super-legal to post for free.

Also, yestedays intensity day went well, had less time than usual between a long day at work and a work-dinner. Took 50 mins:

TM#18: 14-10-11:

LB-SQ: 325x3
BP: 240x3
DL: 410x3

As planned I only did triples. Will do the full 5x5 on Mondays volume day and full 5 reps next intensity day. The lowbar squats are going alright I think. Deadlift was quite good, everything considered.

Tad_T

10-15-2011, 03:36 PM

Looks like a solid I Day to me.

I'm not into the pirate thing, but I have seen the chart.

10-16-2011, 11:25 AM

Looks like a solid I Day to me.

I'm not into the pirate thing, but I have seen the chart.

Thanks, I was pretty happy with it. Most things FELT good as well, and I wasn't wrecked on Saturday either.

I wasn't suggesting you pirating anything, rather saying that the chart floating around the web (that I've also stumbled upon once or twice) is just a tiny part of a text on TM, which I think works well in conjunction with the rest of the stuff in there. The chart in itself, as mentioned, is a handy little tool, but pretty logical and thus not groundbreaking - IMO.

Tad_T

10-16-2011, 05:49 PM

10-17-2011, 09:30 AM

I didn't take it that way.

I don 't begrudge dude trying to make some money. I just have a hard time paying $30 for an ebook. Especially when the marketing blurb says that it is for folks who are lost on what to do next. I respect your judgement and work ethic, that is why I was wondering what you thought.

Regarding E-books, I think it might be a cultural thing, or cost-of-living thing. But 30 bucks just isn't that much in my world. I spend 30 bucks on food in a day or two. I spend 150 bucks/month on the club/gym we go to. So in the bigger picture I'll spend 30 bucks on something if I think it'll further my training. Especially as I already once fell in the trap of spending alot of time, effort and money on going nowhere because I fucked up on the programming thing. Prices, salaries etc. obviously vary a great deal which might explain why I have an easier time coughing up the dough.

So far I've bought three ebooks on training. Two from John Sheaffer and one from Lascek. The one on Sheaffers version of SS was probably not strictly necessary - but I still used it to good success, especially for upper body lifts. The diet book from Sheaffer has been gold for me, and Lasceks book will prevent me from fucking up my programming again.

SS and TSSS are probably the best training-books I ever spent money on. PPST and PPST2 both broadened my horizon, but in practical terms I don't use them much. Same goes for some of the other classic texts that I've bought over the years.

In the end when I find some quality info I'm all over it. My time and genetic potential is limited, so I have to make the most of it.

10-18-2011, 06:53 PM

TM#19: 18-10-11:

LB-SQ: 295x5x5 (hard)
BP: 215x5x5 (medium)
PU: 7, 7, 5

Long day today at work, lots of personal shit going on as well. So it was good to get the workout in, even though I was yawning my way through it. Squats were tough. Still need to practice LB technique more to get full benefit of it.

Tad_T

10-19-2011, 09:42 PM

You got your 5x5, which is what you were shooting for. That's cool.

As far as ebooks go. It's not cultural and it is not money. I like books. Real books.

10-24-2011, 08:04 PM

I haven't been good at updating, lots of traveling, which continues this week.

TM#20: 20-10-11:

LB-SQ: 225x5x2
PR: 155x5x3

TM#21: 24-10-11:

LB-SQ: 325x5 (v. hard)
BP: 240x5 (v. hard)
DL: 415x3 <-- PR! (medium)

Both squats and bench were really tough today. Probably due to lack of food generally and too long between light and intensity days. Will repeat intensity this Friday, and then get back to normal mon-wed-fri next week.

Tad_T

10-25-2011, 01:53 PM

Solid work in spite of challenges.

Well Done!

10-28-2011, 08:28 AM

Solid work in spite of challenges.

Well Done!

Cheers. Unfortunately I picked up a stomach bug in the jungle this week, so I'm not training today, as I need to keep myself healthy for work, and heavy training+bug = bed for me, usually.

Sucks. I'll recover over the weekend, and hopefully jump into a full volume workout monday.

Tad_T

10-28-2011, 08:46 AM

You have to take care of yourself. Missing one workout is better than winding up bedridden.

Get healthy and then hit it again.

I hope you get to feeling better.

11-01-2011, 06:01 PM

You have to take care of yourself. Missing one workout is better than winding up bedridden.

Get healthy and then hit it again.

I hope you get to feeling better.

Thanks Tad. I took my time and took a bit off my squat and bench when I went in today. It went reasonably well, but was rough as expected. My BW is down to 200 lbs at the moment.

TM#21: 01-11-11: 17.07-18.37

LB-SQ: 285x5x5 (easy-medium)
BP: 210x5x5 (medium)
PU: BWx 7, 6, 6

Squats hurt my knee abit, which is disappointing. The surface we squat on is some sort of rug, which gives abit. I suspect this is the cause of my knee pain. In any case it's nothing too bad, just a bit annoying. Bench was perfectly fine.

My hope is to string together 6 good weeks before I go on holiday (where I'll train, but probably irregularly and with a sub-optimal diet). Taking abit off the bar should set me up for 6 good weeks, putting me pretty close to all time-PR's on bench and squat, and hopefully break my PR's on Press and Deads.

At least that's my goal for end 2011.

Tad_T

11-01-2011, 10:15 PM

That sounds like a solid plan.

A reset is nothing to be afraid of and nearly always results in continued progress.

11-03-2011, 06:29 PM

That sounds like a solid plan.

A reset is nothing to be afraid of and nearly always results in continued progress.

Yeah, it was only a mini-reset in any case. I was sore as hell yesterday and today. It helped to get in and get the blood flowing:

TM#23: 03-11-11: 17.37-18.27

LB-SQ: 215x5x2
PR: 150x5x3
Curls: Bar+30lbs: 15, 15

Nothing special.

11-05-2011, 01:05 PM

Annoying day.

TM#24: 05-11-11: 13.19-14.20

LB-SQ: 315x5 (medium)
BP: 235x5 (hard)
DL: 415x2 (fuck)

Squats felt very heavy, but I got some good hip-drive, which I was happy with. However I sorta used my arms too much, which made my elbows achy, which had a detrimental effect on bench. This is familiar territory for me, the question is if my elbows were weird from trying Rip-style grip a few workouts back, from something stupid on the set-up today, or simply that the Universe doesn't want me to lift low-bar. My knee likes lowbar ALOT better, though.

Bench was hard but doable, and then deads... I had a weird sharp pain in my left lower back even warming up with 135. It came and went, and obviously came on the workset. That plus my grip failing me fucked me over. It's been 2 weeks since I last deadlifted and I have deloaded everything else abit, so I guess it was to be expected. I'll debate with myself whether to repeat the weight, or drop 10 lbs or so for next workout.

All in all a weird day.

Tad_T

11-07-2011, 06:53 AM

Sorry that you had a weird, annoying day. Don't forget that you are just coming off of being ill. Some days just suck. ;)

11-07-2011, 04:48 PM

Sorry that you had a weird, annoying day. Don't forget that you are just coming off of being ill. Some days just suck. ;)

Thanks T, I've worked out for long enough to know that it happens once in a while and just work through it.

TM#25: 07-11-11: 17.34-19.07

LB-SQ: 290x5x5 (hard)
PR: 150x5x5 (easy-medium)
Chins: 3x5xBW+35 lbs

I was tired as fuck today but happy to get my volume workout done early in the week. I have a packed weekend coming up. Squats were hard. I'm wondering if I messed up and only did 275 last volume day, or what the hell happened. I really like pressing. I took short (2-3 mins) breaks, which was abit too short probably for the last set, but still got done without problems. Chins were fun and felt good and heavy.

Diet-wise I am still sticking to John Sheaffers advice, but slacking a bit on Sat (fewer meals but still quality food) and I have my off-day on Sunday. Also I am not stuffing myself as much as I probably should be (I am still around 200 lbs), but I just really can't be bothered right now. If my lifts start failing, I'm sure I'll be more motivated to eat.

Tad_T

11-09-2011, 05:40 AM

11-09-2011, 04:00 PM

Very nice presses and chins.

I have a packed weekend coming up myself. I have to work a half day on both Saturday and Sunday. Like you said, it pays the bills. It also plays hob with trying to stay on schedule with my workouts, household chores, and the rest of life.

Thanks Tad. Pressing has always been a strong suite of mine (compared to my pitiful bench, at least). Good to hear I am not the only work-a-holic trying to train as well :) Google wouldnt tell me what "playing hob" means, but I take it that it's difficult to juggle all of your priorities. I've found that as well, I guess it's part of growing up (for me), and I figure that work and family come first, and then I fit in the rest as best as I can. I am lucky that my work is pretty flexible, and the hours at the gym as well :)

Today was recovery day:

TM#26: 17.38-18.30

SQ: 215x5x2
BP: 195x5x3
Curls: bar+40: 15, 10

My left wrist hurt quite abit today. Not training related, I think. Right knee ached abit, but otherwise an ok day. Feel refreshed post workout, which is the idea.

Tad_T

11-09-2011, 06:52 PM

11-11-2011, 03:00 PM

hob

1. (Myth & Legend / European Myth & Legend) a hobgoblin or elf

2. (folklore) a small grotesque supernatural creature that makes trouble for human beings

raise or play hob US informal to cause mischief or disturbance

How about that - you learn something new every day. Today my deadlift played hob with me:

TM#27: 15.50-17.05

SQ: 320x5 (v.hard)
PR: 170x5 (hard)
Deadlift: 405x0, 405x5 (v. hard).

Squats were off. Bar was rolling slightly on my back, no hip-drive, slow, heavy. I should probably considering upping volume and keeping intensity constant next week. Presses were fine, I managed to not get carried away with all the OL-press stuff, but just do my normal lift.

Deads... I completely psyched myself out last week, apparently. The bar WOULD NOT move when I put 405 on the bar. I walked around for a minute, being pissed off, and then went back and PULLED the fucker for my 3 reps. Damn right. Form was good, things considered, according to my workout partner. Might keep it at 405 next week, will decide when I get there.

11-14-2011, 04:13 PM

TM#28: 07-11-11: 17.11-18.45

LB-SQ: 295x5x5 (hard)
BP: 212.5x5x5 (med)
PU: 7, 6, 6

I am BEAT. Slept badly last night, went down an escape chute today with ensuing nausea and headache, and then a volume workout. Squats I dunno. My knee is still painful and they feel heavy as hell. bar position isn't great, though elbows aren't complaining - yet. Bench was ok, but tough, also as my neck hurt abit etc. etc.

All in all a tough day, glad it's over.

Tad_T

11-15-2011, 02:56 PM

Yea, somedays you're the windshield and somedays you're the bug.

You still got it in. That is what counts. Congrats.

11-18-2011, 09:43 AM

I did my light workout wednesday, but didnt get it written down. In any case I'm changing it up for a while. First off, a review of my time on TM:

Things haven't been great from a training standpoint. Illness, travelling, lots of work and other external factors mean that I've ended up with the following:

TM Summary:
29 august->16 november.
Workouts: 29 (of 36 possible).
Squat: 330 HB -> 320 LB (5RM)
DL: 380x7 -> 415x3
BP: 247x5 -> 235x5
PR: 172x5 -> 175x5
CH +35: 8,7 -> +35: 3x5
BW: 210 -> 205

So I've lost a little strength and a little BW. Not the programmes fault. I intentionally backed off whenever I was feeling abit under the weather (due to aforementioned external factors), I missed more workouts than usual, and didn't eat enough.

Despite the lost weight, I didn't lose any fat. I am by no means overweight, but I think I'd like to trim abit of fat off. My GOAL for the next while is thus not to add to my max strength, but to work in higher rep ranges, and change my bodycomp abit, while improving cardiopulmonary conditioning. If I gain some strength along the way, it's obviously welcome.

In order to achieve this I'm going back on the programme John laid out for me, at least for a month. It goes something like this:
A:
Bench 2x5, 1xamrap
Curls 2x15 (or as close to it as possible)
Deadlift alt. w. Rack Pulls - Amrap in the 5-10 rep range, using Pull-downs as pre-exhaust
B:
Press 2x5, 1xamrap
Weighted chins 2x8 (or as close to it as possible)
Squat 2x5, 1xamrap

Added to this will be daily burpees towards 100 in 5 mins (as if that will ever happen), daily morning walks with the dog and some "conditioning" on Saturdays, and with time Wednesdays as well. I'm thinking (hill) sprints.

I'll use the diet John laid out for me as well, but dial it down to only just sustain my current mighty 205 lbs, or maybe even lose a tiny bit of weight.
The idea is to do this for 4 weeks, and then evaluate. That's also when I go on holiday for almost a month, and training will become less consistent.

Tad_T

11-18-2011, 10:14 AM

I'll follow along.

I'm interested in how this scheme will work for you.

It appears you have done it or something similar previously?

11-18-2011, 11:23 AM

I'll follow along.

I'm interested in how this scheme will work for you.

It appears you have done it or something similar previously?

Thanks - I look forward to your input.

I have indeed followed this programme before. I had a phone consult with John Sheaffer back in May. Mostly because he is the only respectable nutrition guy I know of, and I needed diet advice on training with Crohns disease (which I had diagnosed a while before). John also took a look at my numbers, body-comp and general goals, and suggested some changes. At this point I was already following his basic "GSLP" - which is inspired by SS but has some crucial changes (IMO) which steers it more towards hypertrophy (especially in the upper body) and abit less of a strength focus.

He identified my back as being abit underdeveloped, which I concurred with, and he gave me the scheme above to try out. It worked very well for my upper body and back work (especially deads) but my squats didn't move much. The diet advice was brilliant and I still use it to good effect - both in terms of gym performance, overall energy level during the day and body-composition.

I have a log over on his site, which I used while doing the programme, and will probably start using again now. If you're interested in seeing how it worked out, it's here: http://strengthvillain.com/forum/viewtopic.php?f=12&t=1767

I must admit that I am surprised and disappointed by the lack of progress on squats on TM. My goal on TM was to get them at least back to 355x5, which is my PR from a long time ago. I think that the setup explained above will be at least as good as TM for squats, and will allow me to do abit more conditioning and get my upper-body lifts back up. That said I don't blame TM for my lack of progress, I blame work and other factors - and also the weird knee pain which has haunted me for months. I blame the gym carpet...

Finally I seem to have an excercise attention-span of about 3 months, before I need to switch something up to stay motivated. So hopefully I'll have fun and make some progress on this routine.

11-18-2011, 02:47 PM

18-11-11: Sheaffer Method #1: 16.10-17.00

Bench:215: 5, 5, 11
Curls:Bar + 40lbs: 15, 10
Pull-downs: "21"x7
Deadlift: 385x6
Burpees: 3x10

Good workout. I kept things moving fast, with shortish breaks, and was done in 50 mins. Happy about that. I was out of breath and grip strength at the end on deads, otherwise I probably had another 1-2 reps in me. Burpees make me want to kill myself, but I need to work on fucking conditioning. They were done after I came home, and thus not part of the 50 min workout.

Tad_T

11-19-2011, 09:28 AM

You were moving quickly! :)

11-19-2011, 01:44 PM

You were moving quickly! :)

Yeah, almost Tad-esque speed! One of the things I like about this programme is the slightly lower weights, which is then counteracted by the max set at the end. It makes me less worried about taking too short breaks, and thus I move faster, which is good both for my conditioning, but also timewise. I'm hoping that I can keep my workouts under 1h this time round - also squat days.

11-21-2011, 02:48 PM

21-11-11: Sheaffer Method #1: 16.03-17.07

Press: 155: 5,5,7
Chins: BW+35: 7,6
Squat: 300: 5,5,7
Burpees: 1x10

Almost made it in an hour, as I had set out to do. Happy about that. Everything was pretty good. I was abit winded going into the sets, trying to keep time down. With more rest I probably would've had 1-2 reps more on press and squat.

Burpees fucked up. Was going to do 3x11, but my dog got all excited and started jumping on me, and I got pissed off. Oh well, it will be good obedience training for him to STAY, when I do them tomorrow. Oh - and I got my fasted walk in this morning, too.

Tad_T

11-23-2011, 12:24 AM

Looks like a solid workout.

Hell, your dog thought you were doing all of that because you wanted to play. :)

11-23-2011, 08:13 AM

Looks like a solid workout.

Hell, your dog thought you were doing all of that because you wanted to play. :)

Thanks. And I know he was just being playful. He is actually a great dog - Rhodesian Ridgeback if you know the race. Great with family, aloof to strangers, athletic, and ferocious if anybody gets in my yard when I'm not there. And quite obedient after (lots) of rigorous training.

I've been pondering my squat chonondrum for a while, and wrote with John about it. Way back in May, he asked me if I felt the need to switch up squat programming, but I wanted to eek out some more progress on my quest to 405x5. However, as has been documented in this log, things haven't exactly gone that way, and I'm still squatting in the 300-330 range.

So I'm going to take John's suggestion to try something new for squats. If I dont get any progress out of it, it wont be any worse than what I've been doing the last 6 months anyway, and it'll be a fun change of pace. That means the setup will look like this:

MON:
Bench/Press, 2x5, 1x5+
Curls 2x10-15 / Weighted chins 2x6-8
Deadlift 1x5+ with pre-exhaust pull-downs

WED:
Bench/Press, 2x5, 1x5+
Curls 2x10-15 / Weighted chins 2x6-8
Squat 20 reps in as few sets as possible. When 1x20, add 10 lbs and start over.

FRI:
Bench/Press, 2x5, 1x5+
Curls 2x10-15 / Weighted chins 2x6-8
Rack Pull 1x6-8, pre-exhaust pull-downs.

I'm going to start the squat at 275 lbs. Wondering if I should squat today, or maybe do my Rack Pulls as planned, do a 3x5 squat session on Fri, and then hit the big set next Wednesday. Or maybe just do upper body today. I'll figure something out.

---

DIET:

I've been tweaking diet abit, so I figured I'd write it down for reference. A typical day (i.e. today).

7.30: Abit of oatmeal (4 tblspoons), a few strawberries or other fruit, some whey, fresh pressed OJ and some eggs (distribution between eggs and whey varies)
10.30: 2 Bananas, 3 scoops of whey
13.00: A fist of rice and a palm of fried chicken breast
16.00: ½L of non-fat yoghurt, 3 scoops of whey
19.00: A palm of meat, fish or chicken + a fist of rice/pasta on training days
22.00: 3 scoops of whey

I'm sticking to this pretty religously these days, and it feels good, so I'm hoping to see abit of results, i.e. lose a bit of bodyfat.

11-23-2011, 04:26 PM

Tad_T

11-23-2011, 05:21 PM

It sounds pretty brutal.

On that diet, what do your total calories/macros look like?

11-24-2011, 08:11 AM

I've actually wondered this myself, so:

Breakfast: 75C, 68 P, 12 F
Oats 40g C, fruit and OJ say 35. Whey 50g P, eggs 18g P, 12g F

Mid-morning: 54g C, 75g P
2 bananas: 54g C, whey 75G P

Lunch: 60g C, 50g P
Rice: 60g C, Chicken breast 50g P + bit of fat

Afternoon: 20 C, 100 P
Yoghurt 25P, 20 C, Whey 75 P

PWO (on training days): 75g C, 25g P

Dinner: 50g P, (60g C on training days)
Chicken and (rice on training days)

Good-night: 75g P (whey)

Totals:
209g C (344 on training days), 418g P (443 on training days), little fat lets say 50g. Total: ~3000 Kcal (3600 on training days). Estimated from random sources on the interwebz, so the exact numbers might be a bit off. But it doesn't really matter - the consistency in eating the same amount every day does, and then I tweak from there.

This is so far a bit below maintenance for me at my mighty 200 lbs, if the scale is to be believed. It hasn't affected my performance in the gym or at work, yet. I have a good energy level throughout the day. I think the carbs help alot with this, as I feel more fresh since I implemented this high-carb diet.

This also means, that if I am going to start gaining weight again, I'll probably look to adding more carbs first, and then some fat as well.

Tad_T

11-24-2011, 09:01 PM

That is more than I thought. It sounds like it is working pretty good for you.

seti

11-25-2011, 05:51 AM

23-11-11: Sheaffer Method #3: 17.40-18.37

Bench 220: 5, 5, 10
Curls: EZ + 40: 9 reps, 40 lb DB: 10 reps
Squats: 275x14 <-- Rep PR

I fucking shouldve had that 11th rep. It was almost 2/3 up, and then stopped there. It stayed there for several seconds, until my spotter grabbed the bar. Oh well, I truly gave it my all. Curls are fucking with my forearms. I'm hoping that I don't have to go back to hammer curls, but I'm not too optimistic.

Squats were brutal, but in a different way. There's less oxygen up here, so I was almost vomiting/fainting from the oxygen-deprivation. Also my lower back was FRIED. Yet I didn't feel that my elbows/wrists/knees got too fucked. So all in all positive. It has to be a PR of some kind. I've never squatted anything significant for 14 reps before.

Done in less than an hour, which is great for motivation and general time in my busy schedule lately.

Sounds tough, basically a 20 rep squat routine, I'll be interested in how this works out.

Two questions, if I might:

1, Shouldn't it have been as many sets as you need for 20 reps? I mean probably one more set of 6 after the 14 rep set.

2, Reflecting on an earlier post of yours: Why do you think that this method will be better than a TM setup, that has 2 heavy and one light squat days?

11-27-2011, 05:43 PM

That is more than I thought. It sounds like it is working pretty good for you.

It is quite abit, yeah. I was surprised myself. You would be amazed at how many calories I need to just maintain 200, not even mentioning adding BW. I think it's the Crohns, but probably also genetic. I had a while about 2 years back where I didn't train nor think about what I ate, and I was 170 lbs. I ate quite abit of crap, too. My dream is to be 220 (100 kg.), with not too much fat (not super-abs or anything either).

Sounds tough, basically a 20 rep squat routine, I'll be interested in how this works out.

Two questions, if I might:

1, Shouldn't it have been as many sets as you need for 20 reps? I mean probably one more set of 6 after the 14 rep set.

2, Reflecting on an earlier post of yours: Why do you think that this method will be better than a TM setup, that has 2 heavy and one light squat days?

1. When I wrote with John he said he would have me do just the one set, but either would work. I think it's because he knows my physique, lifts etc. I'm guessing it's sort of a way to generate the "intensity" he always talks about, and he is convinced I can get enough/more out of one, true max set. I'd think that the other way, you'd stop with a tiny bit in the tank. There was no way I was getting back under the bar after those 14 reps. And I see it as a baby-version of the 20 rep squat routine as well. One that I can handle better mentally I think.

2. Well it isn't that I really think it'll be better than the TM-setup. I actually think it's probably sub-optimal in pushing squat numbers up. However, there are a few reasons I'm doing this:
a) I'm tired of banging my head against the wall doing 5's with 300-330 lbs. It's a nice break, and in any case can't be much WORSE than the 6-month stall I've experienced.
b) Troubles with joints makes me think that high-rep might be more useful (we'll see if that is true).
c) I'd like to focus on my back. It is the least "developed" part of my body (though I'm not a BB'er) and I've found that my technique problems with squat often is my back collapsing a little.
d) I think a stronger back will mean a stronger bench, and my current bench is pitiful.
e) I need to work on my "cardio" and this will serve both as stimulus and motivation for getting some cardio going.

Reason a) is the main one - and then I'll see how much of b) through e) holds true. If nothing else it will be an interesting experiment.

Thanks for stopping by!

In other news I missed fridays workout. Went on vacation, had my shit, went to the gym (after driving for 11 hours) and it had 1 barbell, but only on the bench and no floor space to even press much less do some pulls. Also no chin-up bar. I said screw it and went and got drunk. Diet was good all day friday until dinner, then I had the drinks, and my free day on saturday, and have followed the diet again today (sunday).

Tomorrow is deadlift. Looking forward to it.

11-28-2011, 05:34 PM

23-11-11: Sheaffer Method #4: 19.11-20.01
Press: 157.5: 5,5,6
Chins: BW+35: 8,6
Deadlift: 390x3 (with pre-exhaust of "19"x8 pulldowns. Reaaaallly slow ones).

Today was a long day at work, and diet got out of sync because of that. This is one of the reason my deads fucked up, I think. The other is missing my friday workout. The third is doing heavy chins AND pre-exhaust before them. I'm pretty sure this is just a blip, so what I'll do in the future is drop the pre-exhaust on days where I chin, and see if that helps. If it doesn't I'll reset deads, since there is some sort of likelihood that it's my slightly restrictive diet that's causing a slight performance decrease. But I actually don't think so.

I'm surprisingly not pissed off about the deads. Usually I'm fuming for hours if I don't make a lift. Maybe I'm too tired...

11-29-2011, 06:20 AM

A bit tired/spent this morning, and I have a mean headache. Don't know if it's the long day yesterday, or what. In any case I'll see what happens and leave early today if it continues. Don't wan't to get really sick - too busy.

Also I was thinking about yesterday, and it makes sense that chins was the "best" excercise of the day, since I've lost abit of weight. So my slightly crappy performance *could* be caused by my diet. We'll see how the murderous set of squat goes tomorrow.

12-01-2011, 07:01 AM

The headache only got worse, so I took two days of oxygen, water and rest. Stuck to my diet pretty well, but did NOTHING phsyical. It was suspected to be a beginning HACE (http://en.wikipedia.org/wiki/High_altitude_cerebral_edema) at one point, but seeing as I'm getting better every day, that's pretty much ruled out.

I shouldn't go to the gym today, since I'm not 100%, but I'm very tempted. We'll see if I can control myself.

Tad_T

12-01-2011, 09:08 AM

You have to take care of yourself, man.

Working out, staying in shape, exercising, caring for your health, it is all a process, not an event. You know that.

12-01-2011, 09:51 AM

You have to take care of yourself, man.

Working out, staying in shape, exercising, caring for your health, it is all a process, not an event. You know that.

Yeah, I know you're right. I've been sitting with an oxygen mask on all morning in the office, so I don't think lifting weights is the best idea. Frustrating.

12-05-2011, 03:50 PM

05-12-11: Sheaffer Method #5: 17.27-18.20

Bench 220: 5, 5, 8
Curls: EZ + 50: 15, 12
Deadlift: 365x8

I am still feeling like hell, but I'm sick of not doing anything. I got 2 less reps on the bench than a few weeks back, but that was expected. I had surprisingly little forearm pain on the curls. I think lifting the elbows in the last part of the movement might've helped. I dropped some pounds from my deadlift and got 8. I decided not to do pre-exhaust today, but will probably do before rack-pulls on friday.

Headache/pressure was pretty bad right after workout, but is ok now. If I'm not worse tomorrow, I'll be going to the gym as usual this week. We'll see.

Tad_T

12-05-2011, 04:39 PM

Glad to see that you were feeling good enough to get back on it.

I hope you continue to feel better.

12-06-2011, 06:12 AM

Glad to see that you were feeling good enough to get back on it.

I hope you continue to feel better.

Cheers. I am actually better today. Not 100% yet, but better than I have been since I fell ill a week ago. Either the pills are working, or I am re-acclimatizing to the height. Or both. In either case I am optimistic about recovering fairly fast, and getting my gym sessions in this week. Morning walks are a bit more difficult, I'm cramming in as much sleep as possible.

12-07-2011, 04:31 PM

07-12-11: Sheaffer Method #6: 17.53-18.53

Press 145: 5, 5, 9
Chins BW+35: 8, 6
Squats: 275x10

I feel ok post-workout, no exacerbation of the headache like last time, so I think whatever the hell is/has been wrong is slowly subsiding. I'm still taking a load of pills for Crohns, and it might be what is helping. I took 10 lbs off the Press and busted out 9 reps on the last set. I'm OK with that. I got 4 reps less of squat, which was stopping 1-3 reps short of "real" failure, I didn't want to push it.

I'm still losing weight, ever so slowly, and it's starting to show. Not on the lifts, which I guess are fine considering I was sick, missed quite a few workouts, and haven't squatted for 2 weeks. My wife noted that I was getting some "abs" (more a unipack than a six-pack) and also at work I've been asked if I lost weight. More indicatively I had to use the next notch in my lifting belt today for the first time, and I can tell that previously unbearably tight suits are now comfy, whereas the previously comfy suits are loose around the waist.

I'm around 90.5-91 kg. right now. Before I started "dieting" I'd been around 92-93, so I haven't really lost much "weight" but I think I've lost a bit of fat, especially around the midsection. Also dieting has so far been super easy. I am hungry sometimes, but that's almost a nice feeling compared to being stuffed all the time. And I have plenty of energy in the gym, and I think that any strength loss is attributable to my illness and missed workouts more than decreased BW.

So all in all pretty positive stuff right now. Holiday coming in a few weeks, I hope to keep it up even through that.

12-09-2011, 03:50 PM

09-12-11: Sheaffer Method #7: 16.52-17.52

Bench 222.5: 5, 5, 7
Curls: DB 40 lbs: 13, 8
Rack Pull: 495x8
Pulldowns (pre-exhaust): "19"x8

Good workout today. I like rack pulls and hope they will fire a rocket up my ass on deadlifts like they did last time. Losing a bench rep was disappointing, but I guess losing weight takes its toll. 90 kg exactly this morning.

Tad_T

12-10-2011, 03:41 PM

Losing one rep after being sick, not that big of a deal. You'll pick it back up in no time.

It looks as if you are feeling better.

12-13-2011, 02:04 PM

Losing one rep after being sick, not that big of a deal. You'll pick it back up in no time.

It looks as if you are feeling better.

Yeah, I'd say I'm pretty close to being back to 100%. I'm not too worried about missing a rep here and there, I need to get back into the swing of things, and also I'm losing a bit of weight.

12-12-11: Sheaffer Method #8: 14.58-15.48
Press 147.5: 5, 5, 7
Chins BW+35: 8, 7
Deadlift: 370x7

Added a rep on chins, threw one on press and deads. Still happy that I got those deads after heavy chins. Definately no need to pre-exhaust on chin days...

All done in 50 mins. It's great that I'm keeping my sessions under one hour, makes life easier.

12-14-2011, 03:56 PM

14-12-11: Sheaffer Method #9: 17.38-18.26

Bench 225: 5, 5, 8
Curls EZ + 50 lbs: 15, 13 reps
Squats: 275x11

No matter what I'm liking being done in ~50 minutes. There's a shitload to do at work lately, partially due to me going on vacation soon (hell yeah!). So short workouts is a frigging godsend.

Bench was heavy for the first to sets of five. Then I really concentrated on my setup and squeezing everything together and I had a STRONG last set. The 8th rep had help, since I had an inexperienced kid spotting, and he was daunted by the two big wheels on the bar I think. I'm not entirely sure I'd have had it myself - but I'm putting it down.

Curls are curls - lifting my elbows at the top, as Sheaffer teaches, helps my forearms quite abit. I still hate curling though. Squats were good, but I might have pussied out. I mean - I was out of breath, nauseas and felt like shit - but I could've probably squeezed out 1-2 more reps. I'm going to make a rule where if I don't add at least 3 reps, I have to get back under the bar for at least another triple. That should keep me motivated...

All in all things are going well. Ate oatmeal for my two shakes today, and it wasn't horrible, and generally diet is on course.

Tad_T

12-15-2011, 09:05 AM

Cool! Solid work, man.

12-17-2011, 05:01 PM

Cool! Solid work, man.

Cheers! I am now on vacation, but squeezed in a workout on Friday morning:

16-12-11: Sheaffer Method #10: 06.58-07.50

Press 150: 5, 5, 8
Chins BW+35: 8,7
Rack-pulls: 505x8
Pull-downs: "20"x8

Press was great. I added a solid rep. I got a bit off balance on the 7th, but concentrated on a controlled descent on the eight and nailed it. Chins were good, too.
Rack-pulls were pretty good, even with the pre-exhaust on top of chins. There's no doubt, though, that pre-exhausting on chin day is tough, and probably best not to do it on deadlift day.

Tad_T

12-18-2011, 04:18 AM

I hope you have a nice holiday season.

12-20-2011, 09:48 AM

I hope you have a nice holiday season.

Thanks Tad. Vacation means shitty gym. But I still got my workout in:

20-12-11: Sheaffer Method #11: 08.55-09.40

Bench 227: 5, 5, 215x7
Curls: DB 40: 15, 10
Deadlift: 365x5

The numbers reflect the shitty gym and shitty bars. The bench is absurdly far from the uprights, so I needed a lift-off. This, together with a crappy bar with no knurling nor markings, threw me completely. I took a bit off the bar and hit 7 on the last set.

Deadlift was affected by the same problems. I shouldve strapped them, especially as I forgot my magnesium back home. I'll buy some chalkboard chalk, which should help a bit. For the same reason I didn't pre-exhaust.

In the end I'm working out over the holidays because I like it, and in order to not detrain too much. I have no aspirations of setting PR's during this time. Diet is completely random anyway (but I'm enjoying the Central American cooking and liquor quite a lot!).

Tad_T

12-20-2011, 02:03 PM

A crappy gym is better than no gym.

Holidays are for enjoying ourselves.

Workout because you enjoy it. Eat, Drink, and Be Merry!

01-28-2012, 10:14 AM

I can't be bothered to re-write all the stuff that went in the crash, so I'm just jumping into today's workout:

28-01-11: Sheaffer Method #5: 11.45-12.46
Press 155: 5, 5, 8 <-- Rep PR!
Chins BW+45: 8,6 <-- PR!
Squat: 95x5, 135x5, 185x5, 235x5, 285x5, 185x10

Today was a good workout. Actually a GREAT workout, conditions taken into consideration. I missed a workout due to a business trip, on which business lunches and dinners threw my diet off some (read: had a reasonable amount of alcohol). I felt like crap coming back to the altitude Thursday as well. However, resting a lot and not going out as planned last night seems to have worked wonders. Sure I am semi-nauseas and have a small head-ache now, but that's to be expected. I'm starting to think it's my BP that goes haywire up here. I need to measure it more consistently, to see if I need to up the meds.

So in this context two PR's is fantastic. Also squats felt VERY good today. Concentrating on keeping the weight on my left leg made them more balanced, and my right knee was thankful. Seems that "knees out" isn't the best cue for me right now. Both the heavy workset and the back-off felt easy. I did everything with short (max 3 min) breaks, to be able to get done in an hour. Good shit, quite satisfied with this.

Tomorrow is measuring day. I have a suspicion that my bodycomp progress will be less impressive (again due to business trip and the like), but at least things are moving forward in the gym.

01-29-2012, 08:11 AM

2 Week update:

Workouts: 5 (of 6 possible)
Bench: 225x7->227.5x7
Press: 150x7->155x8 (Rep PR)
Chins: BW+35 8,7 -> BW+45 8, 6 (PR)
Squat: 275x5->285x5
Deadlift: 365x6
Rack Pull: 515x8

Measurements:
Weight: 91.5-90.8 (-0.7 kg.)
Waist: 96-94 cm (-2 cm)

So in two weeks, where I had a business trip mess up training, diet and health a bit, I still improved a good bit on my lifts (especially upper body) AND I lost a bit of weight and my waist measurement improved. Can't argue with that! Also my shirts are more tight over my lats lately, which I take to mean that my strategy of improving my back is working (hence, also the chin PR). I think this has a decent carry over to how well my bench/press is going lately.

All good stuff - very motivating to see results in less than optimal conditions.

Tad_T

01-29-2012, 01:17 PM

Definitely good stuff!

01-29-2012, 05:50 PM

Definitely good stuff!

Thanks Tad, I'm quite encouraged, surprised even, at the success on both bodycomp and lifting parameters.

I forgot to mention that two weeks ago I started up with moderate amount of fish oil (3g/day) and creatine as well. Just to get all the variables in.

01-30-2012, 02:30 PM

30-01-11: Sheaffer Method #6: 07.01-07.54
Bench 230: 5, 5, 6
Curls EZ+50: 15, 10
Deadlift: 370x6
Pull-downs: "20"x8

A bit disappointed by the bench. I had a "trainer" watch me on the max set, and he insisted on putting his pinkys under the bar, which threw me a bit. Still, strength wasn't were it should be, even on the 5's. I think I wasn't warmed up properly, and should probably spend a little more time getting warm, now I am working out early in the AM.

I was wearing low shoes today (see pic below), mostly because I'm trying not to wear out my lifting shoes when it isn't needed. I don't know if it helped deads that much, but it didn't hurt. 6 reps after Pre-Exhaust is a success in my book.

All in all a good session - and it's wonderful to not have to worry about making gym time in the afternoon, but being able to focus on work.

http://www.dinsport.dk/Resources/Files/product-images/adidas/handball.jpg

Tad_T

01-30-2012, 06:11 PM

01-31-2012, 05:46 AM

Nice job!

It's a drag when people touch the bar. Another plus for having my own equipment and not having to deal with that kind of stuff.

What type of lifting shoes do you have? I have a pair of Do-Wins that are going on 7 years old and they have minimal wear.

Yeah it sucks. I guess I could bench in the rack, but it usually isn't a problem.

I have Do-Wins as well, the rogue ones. Had them for about 4 years I guess. They aren't worn out at all, but the sole isn't supernew any more. Seeing as bench and deadlift hardly requires an OL-shoe, I decided to try the ones in the picture above. It worked pretty well, and gives my lifting shoes a break.

I'm still not sure what all the fuss is about lifting with or without a heel, though. Rip seems to prefer a heel, most of the professionals wear socks or ballerina (ok, wrestling-) shoes, yet I feel very little difference if I am honest. It's a bit easier to stay out over the bar/to engage my quads with the heel, yet the pull is a bit shorter with flats.

But we all know that the place where the OL-shoe really shines is on squats and cleans. I can't imagine ever squatting without a real lifting shoe again.

Tad_T

01-31-2012, 07:19 AM

01-31-2012, 01:08 PM

In my regular workouts I just wear my Do-Wins for everything. It is the only time I wear them. I bought mine in late 2005 or early 2006 from Glenn when he was still at WFAC.

I have a pair of wrestling shoes that I wear for deadlift when I lift in meets. I switch over to them during meet prep a couple of weeks out. It might be psychological, but I feel that training with the heels and then competing with the flats gives me a little more.

Those look like a pretty good shoe. Adidas have never fit my feet well. I have a semi-wide foot. Especially after the surgeries on my right foot and ankle.

Yeah, as I said there seems to be a lot of talk of footwear for the deadlift. I don't compete, so I'm not much bothered, but I really like my Adidas, so I think I'll start wearing them. I have quite wide feet, and they fit me fine. This particualr model is very common in Denmark, and fits just about everyone I think.

02-01-2012, 06:37 AM

01-02-12: Sheaffer Method #7: 07.12-08.10
Press 157.5: 5, 5, 7
Chins BW+45: 8,6
Squat: 135x5, 175x5, 215x5, 255x5, 290x5, 215x10

Very happy with getting below an hour here. I'm noticing that I'm getting better at getting through my squat-sets. Sure, I have pain in my side from being winded after the last set, but it get's done in a reasonable amount of time. I guess there is such a thing as "work capacity" or whatever - I'm faster now, and less uncomfortable with it, than just a few weeks ago.

That said I wasn't focused on the last set of squats/presses. On Presses I was wondering if I should try for 8 reps even before I unracked the bar, in stead of just focusing on each rep as they came. Annoying. On squats it was OK, but I could have thought about sitting BACK more. I find I cut them a bit higher (which is a good thing) as well as get tighter in the hole, when I think of this cue. Knee was really good today.

Back-off set is very easy, but I'm following TSSS, where Starr usually will use the third ramped set for back-off. In any case I had decent DOMS after last squat workout, so it must be doing something.

EDIT: By the way "conditioning" is currently looking like this:

MON: Lift in the AM, walk dog in the PM + burpees
TUE: Walk dog in the AM + burpees
WED: Like MON
THUR: Like TUE
FRI: Like MON
SAT: Like TUE

I'll start on the burpees next week, or maybe even this saturday. Just getting the AM-workouts and dog-walking dialled in first.

02-02-2012, 02:15 PM

I'm breaking diet tonight. It's a French holiday "candle day", which as I understand was a day for religious ceremony used to ward off demons but today - and importantly for me - is Crepe Day. We have some French friends and they invited us over for home-made crepes, French cider and the works. Not missing that, even if I am "dieting". Besides I have done my diet to a T this week, so it shouldn't have a huge impact.

Tad_T

02-02-2012, 05:20 PM

Sounds like a great reason to have a Free Day!

You need those every once in a while.

02-03-2012, 08:47 AM

Sounds like a great reason to have a Free Day!

You need those every once in a while.

It is. My French friend told me that the story behind the day is actually variable. It dates back so far, that everyone has their own version. The important thing is to eat Crepes and drink cider. The crepes were with bacon, sun-dried tomatoes, mushrooms, cheese and some other stuff I forget. Then some ham/cheese crepes, then some icecream, glazed apple etc. crepes. This went down with a nice argentinean red wine - love that stuff, probably had more than half a bottle by myself. This still doesn't mean I won't take my free day tomorrow, though!

This mornings efforts:

03-02-12: Sheaffer Method #8: 07.07-08.03
Bench 232.5: 5, 5, 6*
Curls DB 40: 15, 8
Rack Pulls: 525x8
Pull-downs: "20"x8

I don't know if it was the wine from yesterday, but everything was a bit off today. The sixth rep of bench had the trainers pinkies on it. I probably didn't have it anyway, it was heavy again today. My bench is worrying me, if I am honest. I'm still 15 lbs off my 3x5 PR, but reps are falling off the max set quite fast. I have lost some 10 lbs since that PR, though, so that might be it. When I do stall I think I'll sub in decline bench for a cycle, just for kicks.

Rest was fine. I must say that I am becoming a fan of AM workouts. No stress at work about getting out the door to the gym, it's easier to fit in social stuff at night, and once I get over the horrible feeling of getting up at 6 am, it's actually almost refreshing. I'm enjoying my workouts a lot as well, which is pretty damn important.

Tad_T

02-04-2012, 09:53 AM

Sounds like good food, good wine, and good friends.

You still had a good workout. As long as you are still progressing, slow doesn't matter.

I like morning workouts better, too.

02-07-2012, 05:22 AM

You still had a good workout. As long as you are still progressing, slow doesn't matter.

Yep. I had that in mind for yesterdays session too.

06-02-12: Sheaffer Method #9: 07.03-07.56
Press 160: 5, 5, 5
Chins BW+45: 8,5
Squat: 135x5, 185x5, 225x5, 265x5, 295x5, 225x10

I hosted a dinner for some friends on saturday, lots of wine, then off to a bar/club and got home at 3 am, quite drunk. Woke up at 1 pm sunday, and had 3 meals - they were clean, though, and last one only protein. Still I was TIRED when I woke up this morning, and maybe even a bit of a residual hangover.

On the presses I bombed. I wasn't focused (again). I need to spend a few more minutes warming up I think. Jumping rope seems like an attractive option. On Chins I limited the rebound because my right elbow (on the inside) has been giving me grief. I also used a narrower grip. This meant I lost a rep, but it's better than getting hurt.

Squats were surprisingly good. I'm quick under the bar, even though I am in no way ready. It's like the timed Squats Starr writes about; it's amazing what your body can do, even if your mind isn't convinced it can. The whole squat session took 20 minutes - pleased with that. I also really like the back-off set, it feels like it "greases the groove" somehow, and it's great for conditioning, I'm winded as hell afterwards.

All in all I'm happy with the session considering it's Monday and my weekend was anti-recovery.

Tad_T

02-07-2012, 10:09 AM

You still have to live and contrary to some folks' opinion most of your life happens outside the gym.

02-07-2012, 10:27 AM

You still have to live and contrary to some folks' opinion most of your life happens outside the gym.

That's definitely true, and something I'm getting better at remembering with age. I once had a coach/consultant recommend that (in a professional setting) sometimes it is okay to do the "necessary and sufficient", and not your absolute best. I'm not very good at not pushing myself, but I'm trying to get better at making a bit of allowance for myself on days when I'm off. The same applies to the gym. I got in the gym, got my reps, and am continuing to progress.

02-08-2012, 06:42 AM

08-02-12: Sheaffer Method #10: 07.12-08.02
Bench 235: 5, 5, 5*
Curls EZ+60: 15, 9
Deadlift: 365x6
Pull-downs: "20"x8

I had a "trainer" spot the bench, and he had his index fingers under the bar for rep 4 and 5. Not true failure, but still not great. I can do a couple of things; repeat the weight and hope for a better spotter (not likely?), add weight anyway or, finally, reset the bench. If I do reset I'll do a cycle of decline bench I think, for variety's sake. I'll mull it over, I don't have to bench until Monday.

Rest was fine. Deadlifts were murder as I went straight from the pre-exhaust to the lift. I got 6 reps, but the last few I was literally shaking from the effort. I think I have strength for say 8-9 reps, but I don't have the conditioning. Still, it's fine, I'm progressing. And I got done in 50 minutes today!

Tad_T

02-08-2012, 07:27 AM

On your bench, you could always drop 10 lbs off of it and stay with 2.5 lb jumps. It would just be a small reset, but I bet that would get you moving again. It is only a couple of things that can make you stuck, either not enough stimulus or not enough recovery.

What do you do for pre-exhaust on your deadlift? If you have said, I must have missed it.

02-08-2012, 03:28 PM

What do you do for pre-exhaust on your deadlift? If you have said, I must have missed it.

The pull-downs. I go straight from the pull-down station, strap on my belt, and lift my top set. Seems to have helped my lats some.

02-18-2012, 12:02 PM

I've been out with strep throat. In the altitude I take a longer time healing, so I haven't been to the gym, though I did make it to work. Part of the priority scheme, I started the year with. Family/job>training. I was a bit leery at working out today. Diet has been shit the entire time, so I've probably lost some weight (will do a check tomorrow morning). However, it went well. Getting diet in check as of today as well. Interesting thing; when I am sick I am prone to eat junk burgers,pizza, donuts, chocolate and such. When I start feeling better, I don't feel like eating shitty foods.

18-02-12: Sheaffer Method #11: 13.45-14.34
Decline Bench 205: 5, 5, 11
Curls DB 40: 15, 8
Deadlift: 375x5

I asked John and he advised me to switch to decline for a cycle. It's what I felt like doing anyway, so in the very least some added motivation will hopefully mean progress. Got 11 on the last set so I can add 10 lbs next time. It wasn't to failure. Curls were just about, and 1 minute rest. Tough! I didn't pre-exhaust deads and stopped at 5 reps, though I had more in me.

Good first workout back. I hope that my restraint will mean that I don't mug my recovery from the last bit of throat ache, nor make my life hell the next few days.

Tad_T

02-18-2012, 12:47 PM

I wondered where you were. I am glad to hear that you are feeling better.

I had strep not long ago. It wasn't my favorite.

02-20-2012, 09:37 AM

I wondered where you were. I am glad to hear that you are feeling better.

I had strep not long ago. It wasn't my favorite.

Thanks, Tad. Not my favourite either, especially up here where my health is fucked to begin with. That's why I take off training as soon as I feel something is off. It fucks up my lifting progress, but I get to work, which is more important. Being stubborn and working out while feeling bad almost killed me through dehydration once up here...

In any case, I measured and weighed myself yesterday, no surprises really:

3 Week update:

Workouts: 6 (of 9 possible)
Bench: 230x6->235x5 (switched lifts)
Press: 155x8 -> 160x5 (+5 lbs, lost 3 reps)
Chins: BW+45 8, 6 -> BW+45 8,5 (lost a rep)
Squat: 275x5->295x5
Deadlift: 365x6 -> 375x6 (+10 lbs)
Rack Pull: 515x8 -> 525x8 (+10 lbs)

Measurements:
Weight: 90.8-89,4 (-1.4 kg.)
Waist: 94-92 cm (-2 cm)

Comments: Upper body lifts have taken a hit. I've switched the bench already, but I want to push my press a bit more if at all possible. Squats are going surprisingly well, probably because I am still at light weights. Weightloss is too big - but to be expected after the strep throat. Was hoping to hover around 90 kg. while pushing my weights up, so might add some more carbs back and some additional protein if it doesn't stabilize. Happy that I am still losing cms around the waist, that's where I want the weightloss to go.

And then todays efforts:

20-02-12: Sheaffer Method #12: 11.02-11.58
Press 160: 5, 5, 4
Chins BW+45: 7,6
Squat: 135x5, 185x5, 225x5, 265x5, 295x5, 225x10

Disappointed with Press. I want to give it another go, before I reset. When I do reset I'm going to cycle another lift in. Perhaps seated DB Press or something like that. Chins were good. My right inside of the elbow or whatever bothered me, but not as much as usual. I didn't use much rebound, and narrowed my grip on the second set which helped alot. I'm just inflexible as fuck...

Happy that squats weren't as murderous as I thought they might've been. My legs were still a bit like jello after that back-off set, though. Expecting some decent DOMS tomorrow.

Tad_T

02-20-2012, 02:14 PM

Good job on your priorities! You have to take care of yourself first.

A very solid workout for coming back off of being ill.

02-22-2012, 07:35 AM

Good job on your priorities! You have to take care of yourself first.

A very solid workout for coming back off of being ill.

Thanks Tad. I had to come in early today (7 am) so couldn't go in the morning. And have an important meeting late afternoon. Considering working out tomorrow (thursday) morning and then saturday. I'll see how late the meeting runs today.

Also, squats have given me some quite impressive DOMS. Probably shouldn't have done that back-off set.

02-23-2012, 08:56 AM

23-02-12: Sheaffer Method #13: 07.08-08.03
Decline Bench 215: 5, 5, 8
Curls EZ+60: 15, 7
Rack Pull: 535x8
Pull-downs: "20"x8

A good workout today. I didn't have a spot on the decline but went pretty close to failure anyway. I don't want to push it TOO much, as I am still getting used to it. The rest went well. The curls somehow suffered after the incline. My abs seemed tired, and I was out of breath (keeping rest to 1 minute on those). I hate curling.

Rack-pulls were surprisingly easy today.

Tad_T

02-23-2012, 10:10 AM

Looking strong.

02-25-2012, 10:08 AM

25-02-12: Sheaffer Method #13: 11.46-12.45
Press 160: 5, 5, 5
Chins BW+45: 8,6
Squat: 135x5, 185x5, 225x5, 265x5, 300x5, 225x10

Nailed the Press after my miss last time, and also got a rep back on chins, even though the "elbow" thing is forcing me to use a narrow grip and less rebound. Also took my squat increase in stride, so all in all a very good day. Work has been super hectic with a couple of 12 hour days, which makes me feel somewhat sick up here, so I'm pleased that I'm feeling better and progressing.

That said I'm worried that the pounds are coming off a bit too fast. I weighed in at 88.5 yesterday. My plan of hovering around 90 kgs isn't working. I am seein aesthetic improvements, even my wife is noticing that my mini-gut is pretty much gone, and I get comments at work and stuff. And lifts aren't suffering too much, obviously.

So for now I will keep the meal plan but cut myself a bit more slack maybe once-twice a week. For example this weekend I will go off diet now (Saturday at noon) and not jump back on until tomorrow morning. So a bit more than a single free day.

I have a hectic few weeks coming up with lots of travel, so workout and diet will probably be a bit sketchy the next while anyway. Still pretty happy with how things are going in the gym, all things considered.

Tad_T

02-25-2012, 10:18 AM

Nice work!

Take an extra cheat meal or have a couple of extra beers. You've earned it.

02-25-2012, 10:56 AM

Nice work!

Take an extra cheat meal and have a couple of extra beers. You've earned it.

Fixed that to suit my plan for today (and tomorrow).

Tad_T

02-25-2012, 12:56 PM

Hahaha, that works too!

02-27-2012, 03:41 PM

27-02-12: Sheaffer Method #15: 13.51-14.45
Decline Bench 217.5: 5, 5, 8
Curls DB 40: 15, 7
Deadlift: 380x6
Pull-downs: "20"x8

Heinously busy lately, but squeezed a workout in around lunch. Traveling, working etc. the coming while, but will hopefully make the gym Thur and Sat this week, before things get REALLY hectic next week.

Things went well. Both bench and deads was pretty much to failure.

03-01-2012, 04:32 PM

01-03-12: Sheaffer Method #16: 18.11-19.08
Press 160: 5, 5, 4
BW Pull-ups: 10, 7
Squat: 135x5, 185x5, 225x5, 265x5, 305x5, 225x10

In a convention center at lower altitude for work. Squeezed in a workout in a shitty gym. The Press fail was probably due to the weird rack and bar. Can't be sure it wasnt a few pounds heavier than what I usually use. Chin-up bar was very high so had to jump up to grab it. So I did BW-pullups in stead of my weighted chins.

Squats were quite good all things considered. The heavy set sure wasnt pretty, but it didnt feel "hard" either, even though the bar was a bit eager to move around.

All in all a good workout, considering I didn't think I'd manage to squeeze it in.

03-03-2012, 10:23 AM

03-03-12: Sheaffer Method #17: 11.49-11.45
Decline Bench 220: 5, 5, 8
Curls DB 40: 15, 10
Rack-pulls: 545x8
Pull-downs: "20"x8

Good workout today. Had the wife with me, but still managed to keep it under an hour. Bench was good, 8 reps was pretty easy to get - din't have 9, though. Did true failure on curls , with longer break than normal (~3 mins), felt less shitty than curls usually do. Rack-pulls are still feeling "easy", although I felt a slight pull in my right trap during the set.

Tad_T

03-03-2012, 02:18 PM

Great work, my friend!

03-05-2012, 04:37 PM

Great work, my friend!

Cheers Tad! It's nice to have someone following along, makes you feel accountable. So in spite of a horrendous workload, I still squeeeezed a quick workout in today. I imagine taking short rest between 5's on the squat at high altitude is somewhat akin to the feeling of drowning:

05-03-12: Sheaffer Method #18: 17.34-18.24
Press 160: 5, 5, 5
Chins BW+45: 8, 6
Squat: 135x5, 185x5, 235x5, 275x5, 310x5, 235x10

The last press rep was a grind but I nailed it. Hoping to progress at least 5 lbs, hopefully 10, from here. Chins suffered a bit from the short rest thingy, but I made it work. Squats were murder, breathing-wise, but ok strength wise. As always the heavy set *feels* a bit good-morningish. But experience tells me that it's perfectly fine and I'm quite a bit from failure.

Diet is OK for now, but will turn to crap from wednesday and a week forward. Lots of travel and work. I hope to make a workout on wed/thur and sat. But will have to see.

Tad_T

03-05-2012, 11:00 PM

Three plates coming up! Way to keep after it!

03-08-2012, 06:33 AM

Three plates coming up! Way to keep after it!

Yes sir. This might be the motivation I need to get to the gym saturday even though it's going to be a long-ass day of travelling.

Today went well, inspite of sub-par dieting and lots of work:

09-03-12: Sheaffer Method #18: 08.15-09.05
Decline Bench 222.5: 5, 5, 9
Curls DB 40: 15, 10
Deadlift: 385x5
Pull-downs: "20"x8

The Bench is probably a PR, even for the flat one. Got a GREAT spot for once. Told the guy to not touch the bar unless I told him to, and he was alert, yet let me fight the reps. Awesome. Incidentally he is the only other guy in the gym who can bench 225+, hmmmmm.

On deads I "felt" that my lower back was a bit loose. My kinaesthetic sense is crap, but even so I decided to play it safe. 6 reps would probably have been true failure, but I'd rather not fuck my back. 385x5 with pre-exhaust might also be a PR.

I'm gonna check my log later today to see if I actually did PR those two exercises. In any case, happy with this mornings workout.

Tad_T

03-08-2012, 03:13 PM

Nice job!

03-08-2012, 04:00 PM

Nice job!

Cheers Tad! I looked back through my log, and found out that:

* I did 390x7 on the deadlift with pre-exhaust once back in august. So no PR here, yet.
* I've done 222.5x9 on a flat bench, back in May
* These lifts were done at a significantly (10-15 lbs) higher BW

So I'm creeping up on old PR's. Also I noticed something else: Everything I did from I stopped the last stint on John's programme lead me no where. And after going back on it, I've improved bodycomp and lifts. Also, my workouts are shorter, and my comments read more "happy" with my training.

So I need to not fuck this up, but keep doing what works. I have that creeping feeling of programme-ADD that comes along after about 3 months. I started this programming again in november last year, then had some maintenance-workouts over the holidays, and started up again in the beginning of january. It being the beginning of march, that pretty much is in line with my usual pattern.

NOW, my goals havent really changed: Workouts that fit in with work and my lifestyle, and staying around 200 lbs while further improving bodycomp. Therefore I need to not fuck with a good thing, but just keep going.

When I get really super bored, however, I think I'll take a cycle or two of Madcows version of the Starr template. I've always liked it, and Tad has me tempted! This will probably coincide with me not being able to progress as aggressively on squats, which I could foresee would happen somewhere around 330 lbs, which means 4 weeks or so from now. I think I can progress quite a bit on my pulls and pressing exercises yet.

So unless something really unexpected happens, I am committing to not changing this template until april. And with any luck, I can push it even further.

EDIT: Also looking through my log, this is probably the first time in about a year that squatting isnt fucking with either my knees nor elbows. I hope it stays that way, so I can finally start pushing the weights up around/beyond my incredibly old pr of 355x5.

03-10-2012, 12:22 PM

Very proud of myself today. Was in another part of the country for work, so I got up at 6.30 this morning, and by drive+plane was home by 13.30. Just got some oats+whey down, gym clothes in a bag and off I went. Even during the Spurs game (which, incidentally was probably a good thing. We've lost 3 on the trot now). And due to the lateness of getting home I only *just* made my workout, probably setting a time PR in the process.

10-03-12: Sheaffer Method #19: 14.15-15.05
Press 162.5: 5, 5, 5
Chins BW+45: 8,6
Squat: 135x5, 185x5, 235x5, 275x5, 315x5, 235x10

I really fought that last rep on the Press, but nailed it. Nice. Chins are tough with short (3 mins) rest, and I have to hold really narrow due to the inside of my right elbow. But still got them.

Squats were TOUGH because I did them so quickly. Had a pain in my side up to 275, where I allowed myself a few minutes. 315 went up fine, but I got slightly out of position for the 2nd rep, making it a hard set. The 10 reps backoff almost made me faint from lack of oxygen, was sprawled on the floor gasping for air afterwards.

Tad_T

03-11-2012, 11:32 AM

Way to get it done! Three plates on the squat, too!

03-12-2012, 07:10 PM

Way to get it done! Three plates on the squat, too!

Yes, it was good. Especially considering that gymtime is looking problematic. I am back in Nicaragua for the first time since I lived here 5 years ago. It's awesome, but the hotel gym is shit. No bar, no weights, not even dumbbells. So even though I brought my gym bag I'm gonna say fuck it and just enjoy my stay. I might go gymhunting tomorrow afternoon, as it currently looks decently free, but I'm not going to stress about it, but enjoy myself the few days I have here.

Tad_T

03-13-2012, 06:58 AM

Sounds fun. Life is about living, you know.

03-16-2012, 02:39 PM

16-03-12: Sheaffer Method #20: 15.10-16.03
Decline Bench 225: 5, 5, 8 <- PR!
Curls EZ+60: 15, 11
Rack-Pulls: 555x8 <- PR!
Pull-downs: "21"x8

Coming back from two missed workouts to hit two PR's, can't complain. Had an awesome day, took the day off work and just chilled at home, so that probably helped as well.

Tad_T

03-16-2012, 02:43 PM

You deloaded a little and your recovery caught up.

Nice job on the PR's!

03-20-2012, 09:30 AM

You deloaded a little and your recovery caught up.

Nice job on the PR's!

Cheers, Tad. Lifting is going quite well, even my squats! I couldnt post yesterday, so here is the workout:

19-03-12: Sheaffer Method #20: 07.08-08.06
Press 165: 5, 5, 5
Chins BW+45: 8,5
Squat: 135x5, 185x5, 235x5, 285x5, 320x5, 235x10

Very happy I got up this morning. I got to bed a bit late, and had thought for postponing to tuesday. Things went very well. I keep grinding out the presses, but I pussied out on doing the 6th rep of chins for some reason.

So even though I had considered repeating 315 on the squat (which I did 9 days ago) I decided to increase, and I nailed the fucker. It was tough, but doable. It's awesome how I don't have any pain in my knee, pelvis nor elbows now when squatting. Makes it easier to push through semi-heavy weights. I think I have quite a bit of progress left on the squat in this cycle.

I weighed and measured myself yesterday. I've gained a lb of BW and a cm around the waist, which is to be expected with the shitty diet (read: large quantities of alcohol) I have consumed, coupled with missed workouts. I'm hoping to hover around this BW while increasing lifts and (maybe) losing a couple of cm's around the waist.

Tad_T

03-20-2012, 02:18 PM

It looks as if it is going very well. Nice job!

03-21-2012, 06:47 AM

21-03-12: Sheaffer Method #22: 07.08-08.03
Decline Bench 227.5: 5, 5, 8 <- PR!
Curls DB 45: 12, 8
Deadlift: 390x5
Pull-downs: "21"x8*

I was very tired this morning. Bench went well, although the spotter *just* put his fingers on the bar for the 8th rep. I would've had it, I think. Curls might be a PR, but I don't really care enough about curls to check. Maybe I should care more about curls, in stead of harbouring hatred for them.

Then when I got to the pulls, I started feeling weird. Especially my stomach (ate something iffy?). In any case the pull-downs were iffy, and so was the workset of deads. I got them, but they can't have been pretty. Felt very crane-lift'ish, even if I know that how they *feel* is rarely how they look. I want vid of this and rack-pulls soon, so I don't mug myself. That said I didn't feel anything wrong in my pelvis/lower back at all.

So a workout of two halves, where the 2nd half was just getting the reps in and getting home. Happy that I pushed through, now I just hope I don't get sick, like I usually do after a workout like this.

armin

03-21-2012, 03:20 PM

Nice lifts you got there. Subscribing

03-22-2012, 07:31 AM

Nice lifts you got there. Subscribing

Thanks for stopping by!

I completed my long-ass day without problems yesterday (up at 6, work a bit, workout 7-8, work 8.45-17.00, Language class 17-19.00). And today I feel fine, probably because I got 9 hours of sleep.

03-23-2012, 07:51 AM

23-03-12: Sheaffer Method #23: 07.08-08.08
Press 167.5: 5, 5, 4 <- FAIL
Chins BW+45: 8,7 <- PR!
Squat: 135x5, 185x5, 235x5, 285x5, 325x5, 235x10

Today was tough. I can think of two explanations: 1) Accumulated fatigue. I am getting to a point where workout-to-workout recovery is getting iffy. This explains why 320 was pretty decent Monday, yet 325 was hell today. 2) Diet. I've been upping the cals, having 1C 1P for all my meals except goodnight protein shake. I'm not sure I'm handling it well, digestion is a bit off.

I'm not going to switch things up because of one hard workout, obviously, but I am going to be realistic about how far I can keep going on this template. Deadlift was bloody murder on wednesday too. For now I will reset the Press to 150, and keep on keeping on.

On todays lifts. Press was alright, it's just heavy for me now. Chins I got a 7th rep out of nowhere. If I repeat that next week, I'll add 10 lbs again. Squats were not pretty. Definitely not straight bar path. I need to be more "solid" on them. I ground them out, though, which I am happy with. 330x5 will happen next week, and will be the most I've squatted for 4 years - and this time pain-free (relatively speaking).

Tad_T

03-24-2012, 07:59 AM

It is probably:

D. All of the above.

It gets tough when you are working in or close to limit/PR territory. You just have to listen to your body and keep making gains as you can.

You're doing well.

03-26-2012, 08:40 AM

It is probably:

D. All of the above.

It gets tough when you are working in or close to limit/PR territory. You just have to listen to your body and keep making gains as you can.

You're doing well.

Thanks Tad, I think you're right. The weekends rest surely helped. I was TIRED this morning, like couldn't keep my eyes open when the alarm rang at 6 am, but once there I got fresher, and felt very good post workout.

26-03-12: Sheaffer Method #24: 07.10-08.08
Decline Bench 230: 5, 5, 7
EZ Curls, Bar+70: 12, 9
Rack-Pull: 565x8
Pull-downs: "21"x8

I dropped a rep on the bench. I guess I could blame the spotter, he sorta went for the bar on the 6th rep, which meant I really was focusing on powering up the 7th so he would keep his hands off, which may/may not have had an impact on the 8th, which I failed. Probably it's just natural progression, though. I'm happy with how bench is moving in either case - this equals my PR at 230.

Curls I moved up the poundage. Seemed alright. Rack-pulls were also pretty good, however, I really want a video. I'm unsure how clean they are. Obviously there's gonna be a bit of sloppiness when it's really heavy, but I want to get the maximal training effect. Pulldowns (as pre-exhaust) were better than ever today. 8 solid reps.

03-28-2012, 09:50 AM

28-03-12: Sheaffer Method #25: 07.12-08.12
Press 150: 5, 5, 8
Chins BW+45: 8,7
Squat: 135x5, 185x5, 235x5, 285x5, 330x5, 235x10

Press reset was funny. Technique was off, but I set a technical rep PR at 150 anyway. Coming back from grinding along 160-165 for a while is weird, but I think recovery will catch up fairly quickly. Chins were good. In stead of upping weight I will start doing them from dead-hang. This usually takes a rep or two off them, and will help my elbow.

I had sort of psyched myself out from squats before even doing them. Warmups felt very heavy - but then I am doing them with little rest. 285 was fine, and 330 turned out to be possible as well. They were a grind, and I really had to push through my sticking point on all the reps. But they didn't hurt anywhere (more than a near max effort usually does) and I felt more "solid" than last squat workout. This is the most I've squatted for about 4 years, and only 20-25 lbs away from my all time 5RM PR. Very happy about that.

Diet is currently without carbs in the PM. This mostly because I have some sloppiness coming up (travel, dinners etc.) so it can counterbalance that. Also it still doesn't affect my performance too much. I'm even starting to look good naked, which - though not a goal - is a nice side-effect.

Tad_T

03-28-2012, 09:55 AM

Squats are looking strong! Nice work!

Briks42

03-28-2012, 10:01 AM

Nice job on those squats. Highest weight you've done in 4 years is a big accomplishment.

I know what you mean about the press re-set. I really hate high rep sets of presses. I feel like I am all over the place compared to 5s or lower.

03-28-2012, 10:18 AM

Squats are looking strong! Nice work!

Thanks Tad. They are finally getting into the territory of being decent again. About time, too.

Nice job on those squats. Highest weight you've done in 4 years is a big accomplishment.

I know what you mean about the press re-set. I really hate high rep sets of presses. I feel like I am all over the place compared to 5s or lower.

Yeah, I'm happy with it. Also because it's the first time for many years that I haven't had some semi-injury from them. Elbows, knees and pelvis are the usual suspects, but even though they are grindy, I'm not fucking myself over. If I can hit 355x5 before I leave for Denmark in Juli, that'd be awesome. And it just might put me on track for hitting 405x5 before the end of the year, which would be awesome.

03-30-2012, 10:17 AM

30-03-12: Sheaffer Method #26: 07.12-08.08
Decline Bench 232.5: 5, 5, 6
Curls DB 45: 12, 8
Deadlift: 395x4 <- "failure"
Pull-downs: "21"x8

Things went alright today, but I got scared on deads. My upper back was giving a lot, or at least it felt like it was. Bench uneventful as were curls.

I think I am pretty close to the end of the current method being useful. This is about where it stopped working last time, as well, and that was even at 10 lbs higher BW. I think I could eek more out of it, especially if I started gaining weight again. But a global reset - which would be what I did except on bench/press - might end up in me stalling in exactly the same place again. Also I'm not sure I can be bothered to eat that much.

I am going back to Denmark in July, so I have three months left of training over here. Training in Denmark will probably mean access to Olympic gym, easier weightgain etc. So I just need to tidy myself over for these three months.

I know that I want to keep my workouts to 1h, and do them in the AM still. I also know that OL-lifts wont happen. My goals are to get stronger, without necessarily having to add a lot of weight.

So those are the limitations. I've been playing around with the idea of a very basic 5x5 Starr template with rows, or trying out 5/3/1. Another idea might be to call John and have him set up some "Power Building" stuff for me. It would be great to throw some ideas around with him, as he's great at what I need which is more general "lifestyle"-sorta guidance, than specifics on programming the squat for competition, say. On the other hand my situation will change a lot in only 3 months, so maybe it would be better to wait.

I'm on vacation the next week, and for once won't bring my gym stuff, but in stead take some time completely off, and mull this over.

Any ideas for how to approach this 3 month period are very welcome.

Tad_T

04-01-2012, 08:36 AM

04-01-2012, 09:23 AM

I don't know much about 5-3-1 other than reading a few articles and that it seems really popular right now. I've never done it myself.

Three months is plenty of time to give a Starr type program a good run. You would probably make some good progress on a Madcow style template, especially if you used a less aggressive loading than the 2.5%.

I hope you have a nice vacation.

That's what I am leaning towards right now (a "MadCow" style thing), but I'm doubtful I could manage the heavier workouts in an hour. I'm going to have a talk with John Sheaffer on thursday, and also use my vacation to reflect abit on how things have been going, and getting some clearer definition of what my goals are.

But Starr is definitely something I am considering.

Tad_T

04-01-2012, 11:16 AM

04-02-2012, 05:14 PM

You could do it in an hour. I have the core lifts done in an hour on my Heavy Days. The extra 20-25 minutes is the accessory work. You could just drop the accessory work on Heavy Day.

I can feel Oldster cringing as he reads this.

I'm not in a hurry when I do them. I do my warmup sets and then do the first work set as quick as I change the weight. Not rushing, just not farting around. And my rest time starts when I get out from under the bar, stop my stopwatch, reset, restart the clock, write my reps in my log, change weights, check the time. When it hits the interval I head towards the bar. If I need an extra minute on the heavier sets, I take it.

Warmups - change weights, keep going.
50% set rest 90 seconds.
62.5% set rest 2 minutes.
75% set then rest 2-3 minutes.
87.5% set then rest 3-4 minutes.
100% set.

Change setup for next exercise.

Rinse. Repeat.

It might not work for you, but that is how I do it.

THanks for that, very helpful. It actually looks a lot like how I do/did my 5x5 squats. I just need the backoff set too. Going on experience, bare-knuckled 5x5 doesn't make my lifts budge that much. But yeah, it is doable if I only do the main lifts. Then the question is if only the main lifts will get me where I want to be.

Once again thanks, this is a very helpful input into my thought process. I'm talking to John on Thursday, so I might end up somewhere different. But in either case, this is a helpful exchange for when I go back to Starr, which I will - at the very least when I start cleaning again.

Tad_T

04-02-2012, 06:02 PM

You're welcome.

I do Heavy Days with Back-off sets the same except for the additional work set.

Warmups - change weights, keep going.
50% set rest 90 seconds.
62.5% set rest 2 minutes.
75% set then rest 2-3 minutes.
87.5% set then rest 3-4 minutes.
100% set then rest 3-4 minutes.
Back-off set.

Change setup for next exercise.

Rinse. Repeat

You can always do your accessory work on the other days. There are a lot of options.

04-05-2012, 03:13 PM

My talk with John didn't happen, so inspired by Tad, I'm going to give the "MadCow"-version of the 5x5 a shot.

My goal will be to slowly increase strength and especially conditioning, while having my BW hover around the 195-200 I'm at currently. If/when necessary I might bump up the cals a little bit, in order to sustain progression. I plan on giving this 3 months, i.e. until I move back to Denmark, and then evaluate.

I want to keep my sessions during the week around/below one hour, so I am going to schedule it a bit different than I have been:

TUE:
Squat 5x5
Bench 5x5
Row 5x5

THUR:
Squat 4x5
Press 4x5
Dead 4x5
10 mins conditioning

SAT:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Row 4x5, 1x3, 1x8
Dips: 3x6-8
Chins: 3x6-8
Ab-wheel

SUN:
10 mins conditioning

There are a few risks with this approach:
1) I never liked rows/felt they worked very well.
2) I am loading a lot of upperbody work onto Saturdays session, which will also be quite long. I will see if I can make time on Monday to do Chins - alternatively maybe alternate chins/dips.
3) I am leaving out curls, which, judged by how much I hate them, I should probably fit in somewhere.
4) I am counting on doing workouts both days of the weekend. Is this realistic?

In any case I will give it a shot. I will use a more moderate progression than the original (again, like Tad) adding 5lbs/week to deads and squat, 2.5 to bench/Press. I want to hit "PR"s in week 4, which gives me these starting weights:

Squat: 315
Dead: 380 (wondering whether leaving out the pre-exhaust will make up for added volume, otherwise I will lower it more)
Bench: 225
Press: 155
Row: 215 - wondering what to use here, so I just copied Tad and went 10 lbs lower than my bench
Dips: +25?
Chins: +45

Tad_T

04-05-2012, 05:37 PM

I hope it works out for you and you get some good progress out of your run.

I don't know if you noticed but I have modified the deadlift to 5-3-1-5 vs 4x5.

By the time I got to PR land on my first cycle, it was getting to be too much for me. It might be different for you.

Tom Narvaez

04-05-2012, 09:43 PM

If it is of any interest to you, I'm doing a very Madcowesque program and is here is how I've set it up:

Monday:
Squats: 5x5 ramped
Bench/Press: 5x5 ramped
Chins: 2x5, 1x5+ sets across
GHR: 2x5, 1x5+ sets across

Wednesday:
Deadlift: 1x5 one top set not ramped
Bench/Press: 5x5 ramped
One Arm DB Row: 2x5, 1x5+
Situps: 2x5, 1x5+

Friday:
Squats: 5x5 ramped
Bench/Press: 5x5 ramped
GHR: 2x5, 1x5+
Dips: 2x5, 1x5+
Curls: 2x5, 1x5+

Basically, I wanted to take out as much of the lower back tonnage as possible while keeping the program effective. I had been doing cleans, but they haven't helped my deadlift and they have made my back tired for the day after lifting (which affects my job).

You could just as easily change the Friday workout to 4x5, 1x3, and 1x8 to reflect the difference in training advancement.

Perhaps you could do something similar where your third exercise isn't rows or cleans, but rather a lower body pull that doesn't add a lot of lower back fatigue. Then, complement that with chins and chest supported rows/DB rows. I feel like something with a less aggressive amount of tonnage and rate of progression may work wonders for someone who wants to keep the calories low. Just food for thought, I guess.

04-05-2012, 11:32 PM

I don't know if you noticed but I have modified the deadlift to 5-3-1-5 vs 4x5.

If it is of any interest to you, I'm doing a very Madcowesque program and is here is how I've set it up:

Cheers lads, incidentally the pulling, as you can tell from my write-up, is what I have the most qualms about. I just want to really try and not mess too much with the routine, until I've given it a proper shot.

I think that doing only 1x5 topset on deads (like you are both doing) is going to happen pretty fast. As to what to do if rows dont work out I'm slightly more in doubt, still. My lower back is usually not the problem at all, rather my lats/upper back requires some real coaxing to improve.

Thanks a lot for the input, which I'm sure to input when the I need to tweak my pulls. It's much appreciated.

Tad_T

04-06-2012, 01:07 PM

My first cycle, I did it pretty much straight for eight weeks and it worked well until I ran into the wall.

My adjustment on the deadlift is part of my whole "Hybrid" concept, which I waited to use until after I had worked up to new PR's on all the lifts with the program pretty close to as written.

04-06-2012, 01:31 PM

As you know I am an avid follower of your log, so I picked up on this, and was actually hoping to copy this approach. "Madcow" out of the box, and then in 3 months time I should be in an oly-gym, which means Power Cleans will probably re-enter my programme, which will mean adjusting the entire pulling scheme.

I don't think I'll make 12 weeks of straight progress until then, though - but hopefully 2 successful cycles.

04-10-2012, 04:10 PM

Tuesday, 10 April 2012
"MadCow" 5x5, workout 1
Cycle 1, Week 1

Now I remember why it's literally been years since I took a break from lifting for a week or more - I become weak as hell.

Start: 16.40 Finish: 17.34
BW = 89.3 kg.

Warm Ups
Jump Rope: 50 (some double step, some normal etc.)
Arm flailing: 20
Hip warmup: 10
Air squats: 10

Squat

135 x 5
180 x 5
225 x 5
270 x 5 (belt)
315 x 5 (belt)

Not pretty. Also weird pain in my left hip during warmups and weird aching in knees and stuff post-workout.

Bench

95 x 5
127.5 x 5
160 x 5
192.5 x 5
225 x 4

I didn't have a spot. Didn't think I needed one. But I wasn't confident of getting the 5th rep. They all felt incredibly weird.

Row

95 x 5
125 x 5
155 x 5
185 x 5
215 x 4

I am torn between just putting it down to a tough 1st workout back (esp. considering the altitude) or whether I should just bite the bullet and ease off the weights. I will mull it over, but I think the latter is the smart choice. I.e. back off 20 lbs on squats and 10 on bench, rows and probably press. For deads I might back off an entire 30 lbs, considering 5x5 is more volume than what I've been using so far to reach 395x4.

If I do chose to back-off I would expect to complete the 3 months I have left here without failing. However, even if I manage this, I will barely reach my recent PR's. A middle-of-the-road option is to try hitting my triples with the same weight this friday, and if that feels considerably better, progress from there.

Thoughts?

Tad_T

04-10-2012, 10:24 PM

Oldster

04-10-2012, 11:07 PM

Tuesday, 10 April 2012
"MadCow" 5x5, workout 1
Cycle 1, Week 1

Now I remember why it's literally been years since I took a break from lifting for a week or more - I become weak as hell.
Huh uh. You lose about 5% of your strength usually but that comes back incredibly quick especially since you've taken the time to heal joints, muscle/tendon connections, etc. In the LONG run, it is for the best. Believe me on that one and I am one that absolutely hates taking time off, I've just learned it is for the best.

Starting too high is a good way to get stuck quick.

Backing off a little and getting a run going is only going to cost you a little time at the front end.

It is worth finishing this week as you planned and seeing what happens. Then you wil be able to see if it is just a bad day or if you need to drop while adjusting to the new program.
Tad explained it perfectly!

04-11-2012, 08:44 AM

Starting too high is a good way to get stuck quick.

Backing off a little and getting a run going is only going to cost you a little time at the front end.

It is worth finishing this week as you planned and seeing what happens. Then you wil be able to see if it is just a bad day or if you need to drop while adjusting to the new program.

That's what I thought. I will do tomorrows workout as planned. If I bomb on deads and press as well, I'm gonna lower the planned weights already from Friday. As you said, starting too high is a rookie mistake.

Huh uh. You lose about 5% of your strength usually but that comes back incredibly quick especially since you've taken the time to heal joints, muscle/tendon connections, etc. In the LONG run, it is for the best. Believe me on that one and I am one that absolutely hates taking time off, I've just learned it is for the best.

Thanks for the input. How often do you take a week off lifting? I think I like the idea of a deload week better - i.e. do 2-3 workouts during the week with submaximal weight and short sessions. I think that's what I saw you doing in your log? But there might be something to be said for taking a week completely off as well?

Tad_T

04-11-2012, 09:51 PM

That's what I thought. I will do tomorrows workout as planned. If I bomb on deads and press as well, I'm gonna lower the planned weights already from Friday. As you said, starting too high is a rookie mistake.

That is my plan, too. Getting started on a new program sometimes takes a little figuring to get it straightened out. I obviously messed up a little on mine when I went to the second cycle. I guess I am a rookie also.

Oldster

04-11-2012, 10:04 PM

How often do you take a week off lifting? I think I like the idea of a deload week better - i.e. do 2-3 workouts during the week with submaximal weight and short sessions. I think that's what I saw you doing in your log? But there might be something to be said for taking a week completely off as well?
I like a 'deload' week about every 6-9 weeks. And a week with a complete layoff about every 12-15 weeks where I don't even set foot in the weigh room even to spot my partner. And about every year or so a week and a half to two weeks off. It not just allows a lifter to rest, recharge, rebuild and recuperate, but maybe most importantly it builds the hunger again. By the time my self imposed banishment is lifted, I am so hungry to hit the big weights that I usually hit new PR's in something after my breakin period.

Time off out of the weight room is as much or more important as the times when we are working hard.

04-12-2012, 08:53 AM

I like a 'deload' week about every 6-9 weeks. And a week with a complete layoff about every 12-15 weeks where I don't even set foot in the weigh room even to spot my partner. And about every year or so a week and a half to two weeks off. It not just allows a lifter to rest, recharge, rebuild and recuperate, but maybe most importantly it builds the hunger again. By the time my self imposed banishment is lifted, I am so hungry to hit the big weights that I usually hit new PR's in something after my breakin period.

Time off out of the weight room is as much or more important as the times when we are working hard.

Thanks for this. I definitely agree about the hunger part.

I have been thinking a lot about my 3 month plan. I'll definitely try to finish this week 5x5, and see if my body can't adapt pretty quickly to lifting again. If it doesn't, though, I'm not sure I'll stick with the 5x5, for a few reasons.

Resetting back that far (to weights that are 15% lower than what I successfully did a week ago) means that I will work out with suboptimal weights for a damned long time. 5x5 historically has not done much for my bench - my weakest lift - to get it to move much beyond 225. Resetting back to 215 and spending 8 weeks getting back to 230 (which was my latest workout before the break) might actually make it weaker. I could see myself stalling at 225 again.

My bench has, however, responded fairly well to higher reps, especially max sets. And doing max sets (as many reps as possible), also makes it less important how much on the button I hit the correct poundages. I can lowball and still get a training effect.

These things considered, unless I can complete this week as planned on 5x5, I think I'll move to 5-3-1. For one it's a new programme, which is always fun. Secondly it is specifically designed to incorporate quite a bit of conditioning, and short workouts. And finally it has max rep sets.

But we'll see. I hope to crush my 380 deadlift today, then repeat 315 squat and 225 bench successfully Friday, which would set me on course on the 5x5.

04-12-2012, 05:12 PM

Thursday, 12 April 2012
"MadCow" 5x5, workout 2
Cycle 1, Week 1

Start: 17.24 Finish: 18.24
BW = 88,5 kg <-- losing weight too fast

Warm Ups
Jump Rope: 3x20
Arm flailing: 20
Hip warmup: 10
Air squats: 10

Squat

135 x 5
180 x 5
225 x 5
225 x 5

I don't know if it was paranoia from reading Oldster logs, but I felt a small, sharp pain in my right hamstring on the 135 set. Not the "working through DOMS" kind, but acute pain. I almost threw in the towel right there, but after a bit I decided to take it reaaaal slow and steady on the other sets, and it worked out, only numb pain post workout.

Press

95 x 5
115 x 5
135 x 5 (belt)
150 x 5 (belt)

Crushed this completely.

Deadlift

135 X 5
220 X 5
300 X 5 (belt)
380 X 5 (belt)

I can't remember the last time a rep came up so fast like the first one on 380. I murdered this lift today. Form might not have been perfect, but my mind was, and I attacked that damned bar and got my reps. I did take pretty long rest (5 mins or so) for the last two sets, mostly because I was worried about the hamstring

Conditioning

Burpees 2 x 10 (with 1.5 min breaks)

The hamstring deal and the longish breaks that followed took some time, so I didn't have time for the 10 min session I had planned. Burpees make me feel shitty enough, though.

I'm definitely repeating 315 and 225 this Saturday and hopefully I smoke them. This was a great day.

Tad_T

04-12-2012, 10:06 PM

Right on! Great work!

CFB

04-12-2012, 11:51 PM

ha ha, fucking burpees. You planned to do a 10 Min. Burpee session? How many conditionings are you doing per week? What kind of?

04-13-2012, 07:48 AM

Right on! Great work!

Thanks Tad! Very satisfied with my efforts.

ha ha, fucking burpees. You planned to do a 10 Min. Burpee session? How many conditionings are you doing per week? What kind of?

Hell no, I'm not a masochist. But considering I had 4 minutes to get "something" done, I just thought a few sets of burpees would fit the bill.

As outlined some posts above I will do conditioning (10 min sessions) on light day (thur) and on a free day (sun). I will do the Thursday conditioning in the gym, and hopefully find some creative uses for the stuff I have there. I want my Sunday sessions to be outdoorsey, probably hill sprints or something to that effect.

Thanks for stopping by. Fucking burpees indeed...

04-14-2012, 10:57 AM

Saturday, 14 April 2012
"MadCow" 5x5, workout 3
Cycle 1, Week 1

Start: 11.05 Finish: 12.27
BW = 89,0

Warm Ups
Jump Rope ~100
Arm flailing: 20
Hip warmup: 10
Air squats: 10

Squat

45 x 5
135 x 5
180 x 5
225 x 5
270 x 5 (belt)
315 x 3 (belt)
225 x 10

Bench

95 x 5
127.5 x 5
160 x 5
192.5 x 5
225 x 3
160 x 10

Row

95 x 5
115 x 5
155 x 5
185 x 5
215 x 2 <- FAIL
155 x 10

Assistance

Dips: BW+25x8x3

---

I am wiped after this. We went out yesterday, dinner and wine and then out to a concert. Their style is apparently Reaggea/Nu Metal(?), wasn't particularly good but the company was, so we still had fun. However, I was really tired this morning, and felt sorta sick all through the session. Not the smartest move to go out drinking before a big day at the gym, but there you go.

Squats were HARD and so was bench. I'm still considering if I am starting out too high. I think I can hit 5 next Monday, but not an "easy" five, as it should be in the first weeks. Maybe drop just a tad off the two lifts (along the lines of 10 and 5 lbs respectively). I'm doing that on rows anyway. Failing today was actually positive. Technique finally "clicked" and I did them very strict. I saw a video Pendlay made of how to do them, and it cleared up a few things I didn't get out of reading SS.

I have decided what to do with assistance as well. Ab-wheel Tuesdays, BW chins as part of my conditioning on Thursdays, and then weighted dips on Saturdays. This should keep sessions from becoming too bloody long. Today was prolonged, though, on account of me feeling sick.

04-15-2012, 08:34 AM

I've been thinking a lot about how things are going. A LOT. I even threw 20 bucks at Wendler for his book. It's actually a good read. It gets very detailed and complicated in the assistance section, which is sort of contrary to the point of what I understand is the basic tenets of the programme, but still good.

I have started "too high" on the 5x5. No doubt about that. Bitch as I might about how the fuck I lost 30 lbs of squat strength in a week, it's reality. All my lifts have taken a nose-dive, not much I can do about it.

Also, and partly because of this, I have little aches and pains from squats, especially my knee(s) are acting up again. I think this is partially due to the frequency. When I only squatted 1.5 times a week, it went a lot better.

So my plan is to tough this 5x5 shit out until it stops working. I reckon that will be pretty soon, if I even get going. Best case I'm going to get 4-5 weeks of progress, I think. I am going to try to up my cals some to help myself, but I still won't be super-stuffing my face. When I do stall, I'll take those maxes and jump on 5/3/1, which I will do for the super long haul, which I gather is kind of the point of the programme.

The idea would be to get a good grip on 5/3/1, and when I hopefully start up some OL-training in Denmark at some point, be able to work the template around it. From what I saw last time I trained at the club (granted, it was 3 years ago) people had great technique, but weren't strong at all. So I figure that the strength part I'm going to have to come up with myself.

So that's the plan. If I stall already next week (there is a small risk of that, I think) I'll just jump straight on 5/3/1. But we'll see how I do. I'm usually pretty good at being stubborn and grinding out the reps.

04-15-2012, 09:30 AM

Conditioning:

Hill Sprints: Saint Andrews Hill x 4

First one was probably 80%, second 90% and the next two were all out in the sense that I almost stopped running a few yards from the top. I planned on doing 5, but I want to ease into it and I was BEAT after the 4th. Slow and steady wins the race.

Oldster

04-15-2012, 05:13 PM

I have started "too high" on the 5x5. No doubt about that. Bitch as I might about how the fuck I lost 30 lbs of squat strength in a week, it's reality. All my lifts have taken a nose-dive, not much I can do about it.
Starting too high is a normal lifter/human response to doing well in a previous cycle, DV.

I have a theory about restarting. Always start too low. Always. You can always add weight quicker if you guessed too low, tough to take it away if you started too high and stalled. I can say one thing for sure. Every single time I started too high I never moved forward. Usually if I started too low I set new PR's in something. We just have to be willing to work at a light weight for a while.

04-15-2012, 07:15 PM

Starting too high is a normal lifter/human response to doing well in a previous cycle, DV.

I have a theory about restarting. Always start too low. Always. You can always add weight quicker if you guessed too low, tough to take it away if you started too high and stalled. I can say one thing for sure. Every single time I started too high I never moved forward. Usually if I started too low I set new PR's in something. We just have to be willing to work at a light weight for a while.

I really appreciate this. And I know you are right. It's weird, I've usually been good at checking my ego at the door, but this time it's really, really hard. I just cant handle doing 5x5 squats no problem with 330, and then ONE WEEK later having to deload to 300. If I do deload back to say 300 my math says it will take me SIX WEEKS to just get back to where I was a week before I started up again.

But your post, and obsessing so much over this has brought me to something of an epiphany. As written, this is the first time I'm this unsure of what to do with my training. And it's caused by the fact that I have this 3 month window to do something. So what would I have done, if I hadn't had this restraint, but had - say - a year? I would go 5/3/1 and improve slow and steady, with lots of conditioning thrown in.

So that's what I will do, damn it. Starting tomorrow. And I will do my very, very best to forget what I am lifting now.

Oldster

04-15-2012, 08:47 PM

I really appreciate this. And I know you are right. It's weird, I've usually been good at checking my ego at the door, but this time it's really, really hard. I just cant handle doing 5x5 squats no problem with 330, and then ONE WEEK later having to deload to 300. If I do deload back to say 300 my math says it will take me SIX WEEKS to just get back to where I was a week before I started up again.

But your post, and obsessing so much over this has brought me to something of an epiphany. As written, this is the first time I'm this unsure of what to do with my training. And it's caused by the fact that I have this 3 month window to do something. So what would I have done, if I hadn't had this restraint, but had - say - a year? I would go 5/3/1 and improve slow and steady, with lots of conditioning thrown in.

So that's what I will do, damn it. Starting tomorrow. And I will do my very, very best to forget what I am lifting now.
You're worried about backing up to 300 from 330? I wouldn't be backing off any less than to 275. You know, you can increase 15# per week, even 20 if you backed off far enough. I remember many times when squatting in the low 400's backing off to 300 and going up 20# per week. I think that particular cycle took me from maybe about 440 to 500 in about 16-18 weeks.

I'd have to say that the biggest problem my lifting partner had once we started lifting togather was to not let ego get in the way. Its taken 15 years but he's finally let it go and in his mid/late 50's he is making his best progress since in his 30's.

04-16-2012, 07:19 AM

You're worried about backing up to 300 from 330? I wouldn't be backing off any less than to 275. You know, you can increase 15# per week, even 20 if you backed off far enough. I remember many times when squatting in the low 400's backing off to 300 and going up 20# per week. I think that particular cycle took me from maybe about 440 to 500 in about 16-18 weeks.

I'd have to say that the biggest problem my lifting partner had once we started lifting togather was to not let ego get in the way. Its taken 15 years but he's finally let it go and in his mid/late 50's he is making his best progress since in his 30's.

This input is invaluable. Thanks so much for the perspective. The big buggaboo in my thinking was this 3 month limitation. Now that I've gotten that out of the way, I'm looking at what I will be lifting in a year. And in that perspective who cares if I start the journey at 330, 300 or 275.

Once again thanks a lot. This is really great advice at exacty the right time for me.

04-16-2012, 08:45 AM

5/3/1 Setup:

The basic programme (5/3/1) is set in stone. Assistance is chosen, as Wendler recommends, to address weak points and "thinking like a bodybuilder". This means (upper) back for me. Furthermore it is chosen for ease of setup, as I want short sessions. So it is a mix/match of BBB and Triumvirate. I will consider the more specific stuff from his second edition once I get further into the method, but for the first cycle this is the plan:

MON: Press 5/3/1, Dips 5 sets (working up to 15 reps with BW), Chins 5 sets (working up to 10 reps)
TUE: Deadlift 5/3/1, BB Rows 5x10, Ab-wheel for sets (working up to 5 sets).
THUR: Bench 5/3/1, Bench 5x10@50%, DB Rows 5x10
FRI: Squat 5/3/1, Squat 5x10@50%, Leg Curl 5x10

Conditioning will start at 2 times per week, working up to 4 times per week. Can be done on workout days or off-days. Probably off-days at first. Lots of hill-sprints and probably some short (8-10 mins) workouts with burpees etc.

Diet will follow the current plan: 6 portion-controlled meals during the week, weekends are freer but I try to get good amount of protein and limit junk. I am shooting for adding weight slowly. At the very least getting back above 200 lbs and staying there.

Tad_T

04-16-2012, 10:19 AM

Oldster said it better than I could.

That looks like a lot of work. I'll be interested to see how it goes for you. I don't know much about 5/3/1.

04-16-2012, 10:35 AM

Oldster said it better than I could.

That looks like a lot of work. I'll be interested to see how it goes for you. I don't know much about 5/3/1.

Yeah, luckily I have both you and Oldster to draw upon when I need experienced heads to set me straight.

It's a lot of assistance, to be sure. But you actually only do 1 topset (getting at least 5, 3 or 1 rep(s) in the respective weeks) each day. I don't plan on burning myself out on the assistance stuff, but rather moving through it fast-ish (2 min breaks or so). We'll have to see.

Good thing about this scheme is that workouts, supposedly, only take 30-45 minutes, which will leave more room for work/family and also some of that conditioning and mobility work I need to do.

04-16-2012, 04:29 PM

5/3/1, Cycle 1, Week 1
16-04-12: 17.12-17.58 - PRESS

Overall a good workout. My max set reflects my supposed 1RM according to Wendlers formula thingy. It has been literally a decade since I did a split, though, so this will take some getting used to. Expecting serious DOMS in my chest and tris tomorrow.

Warmup: Jump rope 4x30, dynamic stretching, air squats

Press: 65x5, 80x5, 95x3, 105x5, 120x5(b), 135x9(b)

Had at least one more rep in the tank. Want to push the top sets without going to failure, at least for the first cycle or two.

Assistance: Dips: 10, 10, 8, 6, 5 Chins: 8, 6, 5, 4, 4

I kept rest short (2 mins). Happy that I did it, but it definitely cost some reps. I didn't go to failure on these sets, but pushed them nonetheless. Will try something like 5x8 for dips and 5x6 for chins next time.

04-17-2012, 04:43 PM

5/3/1, Cycle 1, Week 1
16-04-12: 17.05-18.03 - DEADLIFT

Some DOMS in my chest going into this, but not too bad. I took forever on deads for some reason (35 mins or so) which made the workout longish. I've been trying to eat more, but too many oats so I felt bloated and off, which is annoying. Going to buy a truckload of bananas in stead.

Warmup: Jump rope 3x40, dynamic stretching, air squats

Deadlift: 165x5, 205x5, 250x3, 270x5, 310x5(b), 355x7(b)

I had a rep more in the tank. Was sucking for air, though. Due to the bloatedness it fit quite tight.

Assistance: BB Row 135 lbs: 10, 8, 7, 6, 8 Ab-Wheel from knees: 6, 8, 8, 8, 8

I kept rest short again. 2 mins for rows, 1 min for wheel. I need to work on technique for both. I will do 5x8 on rows next time, I might even have 5x10 if I just get set up right. Ab-wheel was weird, but I'll get better at it. I'll get some padding to put under my knees, they hurt a bit. I think I will stay with 5x8 for the ab-wheel and then concentrate on making them smoother and cleaner.

Tad_T

04-18-2012, 06:08 AM

That's a lot of work. Lots of dips and chins. That Ab wheel is quite a booger isn't it?

What does the (b) signify?

04-18-2012, 07:50 AM

That's a lot of work. Lots of dips and chins. That Ab wheel is quite a booger isn't it?

What does the (b) signify?

It is quite a lot of work, yeah. I am doing the Boring But Big stuff for my bench/squat tomorrow. 5 sets of 10 reps at lowish intensity, which is also quite a bit of volume.

Generally the programme design seems to aim to improving the big lifts (obviously) but without burning you out on them, and then adding some adaptive stress to target muscle groups - or the same movement - by a boatload of volume on the assistance work. The Ab-wheel wasn't as heinous as I would have thought, actually. But then Wendler writes that he thinks you should do 25-50 reps if you do them from knees and I did 8... I also think it gave me some doms in my chest.

The (b) means belted. Just to remind myself, really, of when/where I belt my sets.

04-18-2012, 02:58 PM

Conditioning:

Hill Sprints: Saint Andrews Hill x 4

A bit higher intensity on the last ones today. Considering bumping it up to 5 sprints on saturday. Once I get a better feel for them I'll time myself (the entire time it takes for say 5 sprints) and then work on reducing that time.

I also think I'll keep it to 2 conditioning days for this cycle of 5/3/1 to make sure I don't do too much too fast, which I have a tendency to do.

Tad_T

04-18-2012, 05:44 PM

Wise choice. I have to watch myself for the same thing.

04-19-2012, 01:09 PM

Wise choice. I have to watch myself for the same thing.

Yeah. The whole concept of switching to this programming is slow and steady progress, so I'm going to try to reign myself in. Had a video conference at 5 am today with our main office, which meant I was up by 4 am. I took the rest of the day off after that, though, so got training in early. Went well.

5/3/1, Cycle 1, Week 1
16-04-12: 14.05-14.48 - BENCH

Still DOMS in my chest going into this, but it didn't affect the workout.

Warmup: Jump rope 3x50, dynamic stretching, air squats. Jump rope starting to get tough(ish) might stay with 50 and add sets. Wendler recommends something like 4-500 reps for warmup so will build up to that.

Bench: 95x5, 120x5, 140x3, 160x5, 180x5, 200x9

I had at least one more rep in the tank. Pretty Ok with this, to be honest.

Assistance: BBB Bench: 120x5x10, DB Row 45x10x2, 55x10x3

1-2 mins rest on these. BBB is weird. It's a dinky weight, but it's still "tough" for the last few reps. Not like I can't lift it, just "tough". As for DB Rows I don't particularly like them, if I am honest, but I haven't done them much either. I need to do some unilateral work anyway - my left side was noticeably weaker than my right.

Tad_T

04-19-2012, 01:13 PM

43 minutes. You're knocking it out pretty quick!

04-19-2012, 01:52 PM

43 minutes. You're knocking it out pretty quick!

Yeah, it felt really good. It is one of the main reasons I went with the programme, actually. You are in and out of the gym, including warmups, stretches etc., in about 45 minutes.

04-20-2012, 04:32 PM

5/3/1, Cycle 1, Week 1
16-04-12: 17.09-18.04 - SQUAT

The hardest workout yet. Good thing I have a whole week to convince myself to go through this again.

Warmup: Jump rope 4x50, dynamic stretching. Was winded as hell after this. Also warmup took ~10 minutes today.

Squat: (barx5) 135x5, 165x5, 195x3, 215x5, 250x5(b), 280x8(b)

I had at least 2 reps in the tank here. Didn't want to screw myself too much going into BBB, which was a good idea.

Assistance: BBB Squat 165x10x5, Leg Curl "6"x10x4

I took 2 minutes rest on squats. This was pushing it. REALLY pushing it. I was DEAD afterwards. Who knew 165 could kick your ass that much. On the 4th set of leg curl my hamstrings felt like they were cramping, so I finished the set (maybe stupid) but abandoned the last set and called it a day (probably smart).

04-22-2012, 09:43 AM

Conditioning:

Max rounds in 10 minutes of 20 jump rope, 10 pushups, 10 jump rope high knees, 5 burpees.

4 rounds in 9.15

Didn't go all out, but still kept it tough. Would like to get a 5th round within that 10 minute window fairly soon. I like running hills better than this, but I think it's good to get some variety in my training.

Oldster

04-22-2012, 11:42 AM

Great lifting, DV. 280x8 with more left is great!

04-22-2012, 06:46 PM

Thanks Oldster. Of course the first thing that came into my head was "Damnit, I squatted 285x14 a few months ago". But I'm feeling good about the workouts and my programming, so I'm sure my squat will come along as well.

Tad_T

04-23-2012, 07:13 AM

Remember the big picture. Nice work!

Briks42

04-23-2012, 02:39 PM

Whats up with the switch to DV, by the way?

04-23-2012, 04:08 PM

Remember the big picture. Nice work!

Thanks a lot. I do need to remember the big picture: I am lifting decent weights with no injuries or other weird joint pain. That alone is really something.

I actually lowered some of my weights today. I found out that the spreadsheet I was using made some weird calculations on some of the lifts, so I re-did the math on all of them manually, resulting in a slight decrease in press and bench maxes, and quite a decrease in deadlift max.

Whats up with the switch to DV, by the way?

Everyone kept writing "DV" whenever they were referring to me, so it got changed. Sort of an abbreviation if you will, like Tad_T (although I will go on record to say that if my name were Tad Tadlock, you can be damned sure that would be my screenname, too!).

Todays efforts:

5/3/1, Cycle 1, Week 2
16-04-12: 17.00-17.42 - PRESS
BW Week 2: 90.5 kg. (+1 kg).

A good workout. Some weird residual soreness in the lowermost part of my lats (from pushups yesterday?) but otherwise I felt good going in. Pretty beat going out, though. Happy with weightgain though I don't want to gain too fast either.

Warmup: Jump rope, dynamic stretching, air squats

Press: 65x5, 80x5, 95x3, 110x3, 125x3(b), 140x9(b)

Got 9 again even though it was slightly heavier. I had at least one more rep in me, maybe two.

Assistance: Dips: 4x8 (1 min break) 1x7(2 min break) Chins: 4x6 (2 min break) 1x5.5 (3 min break).

These are kicking my ass. That last chin set was true failure. My arms are just beat as hell when I'm done with 6 sets of Press, 5 sets of Dips and the first sets of chins. Still good, though.

04-24-2012, 04:05 PM

5/3/1, Cycle 1, Week 2
16-04-12: 16.49-17.38 - DEADLIFT

Good workout today. As mentioned I had a weird spreadsheet for the calculations, so it ended up being a fairly light deadlift, now that I have the right numbers.

Warmup: Jump rope, dynamic stretching, air squats

Deadlift: 160x5, 200x5, 240x3, 280x3, 320x3(b), 360x7(b)

I had at least one rep more in the tank. My lower back felt slightly wonky on warmups, but no issues on the workset. Took a narrower grip than usual, which worked nicely.

Assistance: BB Row 135 lbs: 5x8 Ab-Wheel from knees: 5x10

Got all my reps here. 1.5-2min rest on rows and 1 min on the wheel. I've figured out how to make it (the wheel) harder. I was rolling allll the way back, which allowed my abs some rest there. If I only roll back to where there is still tension, it's pretty hard, though I am still far from Konstantinovs:

http://www.youtube.com/watch?v=M6B_rE2J3Iw

Oldster

04-24-2012, 08:01 PM

Hey, that looked cool, DV! Even with the added weight you looked very comfortable.

Nice.

04-24-2012, 08:40 PM

Hah, that's Konstantinovs in the vid. I'd like to be as badass as him, but it aint fucking likely!

I am, however going to try standing roll-outs soon. I feel that I have the knee ones down pretty well already.

Tad_T

04-25-2012, 05:41 AM

Damn, you jumped right in there on that Ab Wheel with 5 sets. That is bad ass.

Nice workout overall, too.

04-25-2012, 08:01 AM

Damn, you jumped right in there on that Ab Wheel with 5 sets. That is bad ass.

Nice workout overall, too.

Thanks. I think my abs are actually fairly strong already. 5x10 isn't that terrible. I'm going to try to compete with Oldster on the standing ones soon.

Oldster

04-25-2012, 08:22 AM

Hah, that's Konstantinovs in the vid. I'd like to be as badass as him, but it aint fucking likely!
Insert embarrassed look here............!

I'm going to try to compete with Oldster on the standing ones soon.
When you get to the standing ones let me give you a word of warning. I found that they were so stressful for me that I ended up buying a mouthguard. My jaw was clenched so hard I started having some jaw issues and swelling in the joint. After getting the mouthguard it took a couple weeks before everything went back to normal!

04-25-2012, 10:51 AM

Mouthguard for ab-wheel. Who would've thought. I'll keep that in mind. I'm thinking that I'll still do ab-wheel from knees for the most part, and then try a few standing ones and slowly transition. Don't want to mug myself.

Another option is severely upping the reps. Wendler recommends 25-50 per set(!).

04-25-2012, 12:08 PM

DIET:

For my own reference, this is what I am currently doing:

Mon-Friday: 6 meals per day. First 5 is 1 fist carb 1 palm protein, last is only protein (i.e. a shake). Primary carbsources are bananas, rice and oats, protein is chicken/beef/whey. I have recently started having one glass of red wine with dinner. Not because of a perceived health benefit (though that would be nice) but because I am getting addicted to Argentinean Malbecs.

Weekend: Starting Friday night looser diet. I.e. some alcohol, fewer meals and lower food quality. That said I try to keep protein high, and will usually have some "good" meals in there too (with oats, fruit whatever). But I don't stress about it too much.

I will keep to this for at least this cycle and probably the next as well, unless my lifts start dropping and/or I start getting fat.

04-26-2012, 10:11 AM

Conditioning:
25/04/12
Hill Sprints: Saint Andrews Hill x 4 (time: 10.30)

Timed these, they were bloody hard. I felt somewhat iffy before even going, so maybe that was why. I almost lost my lunch after the last one. Will work on getting them down to under 10 minutes, and then add a 5th. I'm not particularly fond of this high intensity conditioning. Good thing sessions are so short.

Tad_T

04-26-2012, 10:21 AM

Conditioning:
25/04/12
Hill Sprints: I'm not particularly fond of this high intensity conditioning. Good thing sessions are so short.

Yep. I know exactly what you mean.

Briks42

04-26-2012, 10:23 AM

04-26-2012, 04:04 PM

Yep. I know exactly what you mean.

Ugh, i am not a fan of that kind of conditioning either. I don't doubt its usefullness though.

Yeah, it sucks. I am following Wendlers advice and just finding a hill that really sucks balls to run up, and then run up it enough for it to make me feel sick. I think it is steeper/longer than what people usually use. It takes me 25-30 seconds when I go flat out, where I usually see 10-12 second sprints in other logs. Will keep at it, anyway. It can only get better (?)

Todays efforts:

5/3/1, Cycle 1, Week 2
26-04-12: 16.52-17.28 - BENCH

The initial DOMS from adjusting to the programme is going away, so felt fresh going into this. I lowered my poundages as per my new (and correct) calculations. Decided to superset the assistance in order not to feel too much like a weakling with these low poundages. Worked well, I was out of the gym in 36 minutes.

Warmup: Jump rope, dynamic stretching, air squats. I should do more here than I do. I am lazy.

Bench: 95x5, 115x5, 135x3, 160x3, 185x3, 205x9

I wanted to equal the reps from last week, as this was only 5 lbs more. Nailed it, and probably had 1-2 more in the tank.

Assistance: BBB Bench: 135x5x10 SUPERSET WITH DB Row 55x10x5

So... I once again messed up a bit and did my BBB at 60% in stead of 50. It wasn't a problem, though. Rows are too light. I should probably bump them up to 65 next workout. Question is if I should keep BBB at 60% or do it lighter next week. Will see.

Had 1-2 mins rest before each superset.

Briks42

04-26-2012, 04:43 PM

Don't know how many options you have but when I used to do hills I would alternate between 2. One of them was the average 8-10 second hill you referenced. The other was about 300m long and pretty damn steep. I would only be good for 2-3 of them if out of shape and I think the most I ever did was 5. But I liked switching between the 2. If you have options, something like that can help from getting bored a little.

04-26-2012, 06:01 PM

That's actually a good idea, and an idea I have played with. I could see myself doing that when the long hills becomes too nauseating.

04-27-2012, 01:33 PM

5/3/1, Cycle 1, Week 2
27-04-12: 14.20-15.06 - SQUAT

A lot less grueling than last time. I went in with some weird lumbar and right knee niggles, and they were a bit bothersome.

Warmup: Jump rope, dynamic stretching, air squats.

Squat: (barx5) 135x5, 165x5, 195x3, 230x3, 265x3(b), 300x6(b)

Left some in the tank, but still the last few were tough and barspeed was slowing. I think I hit a good balance between making an effort and not going to failure.

Assistance: BBB Squat 165x10x5, Leg Curl "6"x10x5

2 minutes rest on squats, which was a lot better than last time. Leg curls were also a lot better this time around.

Tom Narvaez

04-27-2012, 02:22 PM

I think I hit a good balance between making an effort and not going to failure.

I'd never succeed at 531 because of this, lol. I suck at doing that. I always think I can do 1 more.

04-27-2012, 02:58 PM

I'd never succeed at 531 because of this, lol. I suck at doing that. I always think I can do 1 more.

I actually knew I could do at least 1 more and probably 2-3. But by switching to this programme I have decided not to let my ego get in the way, but be sensible about when and how hard I push myself. We'll see if it works.

It's tough, though, because I am like you (well ok, maybe not quite as psycho). That's why I had to make this "pact" with myself. If there's one thing I am good at, it's being consistent once I've decided on something.

Tom Narvaez

04-27-2012, 03:08 PM

The psychological adjustment that occurs when you go from having a prescribed amount of work to do versus autoregulating things based off of feel is very significant, I'd imagine.

04-27-2012, 05:30 PM

The psychological adjustment that occurs when you go from having a prescribed amount of work to do versus autoregulating things based off of feel is very significant, I'd imagine.

It is. Luckily I did some sort of "GSLP" or whatever you want to call it, where it was 2x5 1xmax. So I have some experience working with autoregulating. 5/3/1 is a different animal, though. It's a combination of stress accumulated from the worksets (autoreg) and the boatload of assistance volume. And you can sorta turn the dial up/down on each of them, according to what you feel is most helpful/what your goals are.

In that sense I find the programme fun. I already have some ideas for tweaking things. One will be the "3 month challenge" where you just get your max reps (5/3/1) but then push the weight on the BBB (5x10 stuff) up each month, ending up doing 5x10 at 70% of your supposed 1RM.

But for now I'm trying to stay away from training ADD, and just do it more or less as written to see where that takes me.

04-29-2012, 03:06 PM

Conditioning:
29/4/12
Hill Sprints: Rio Seco Hill x 7

Ran a shorter hill, after thinking about what Briks said. It was less sucky than the long one. They took about 10 seconds each. I wanted 8, but my quads started feeling iffy, and my right knee did as well, so I stopped one short.

scoppi

04-29-2012, 08:06 PM

Hey Danish,

Just stopping by to see how your trainings been going. Good to see you're still killing it. Good luck with the sprints, they can be a huge pain.

04-30-2012, 08:56 AM

Hey Danish,

Just stopping by to see how your trainings been going. Good to see you're still killing it. Good luck with the sprints, they can be a huge pain.

Hey Scop, long time! The shorter sprints are ok. The longer ones are absolutely awful. I will continue to switch them up I think.

Briks42

04-30-2012, 10:05 AM

Hey Scop, long time! The shorter sprints are ok. The longer ones are absolutely awful. I will continue to switch them up I think.

Haha, yeah, those short sprints are MUCH easier mentally. The long ones are torture.

04-30-2012, 12:10 PM

Haha, yeah, those short sprints are MUCH easier mentally. The long ones are torture.

Tell me about it. I think there's something to be said for sprinting 'till you almost pass out, though. Or maybe its just my training masochism shining through.

5/3/1, Cycle 1, Week 3
30-04-12: 13.00-13.43 - PRESS
BW Week 2: 90.8 kg. (+0.3 kg).

There's national holiday today and tomorrow. I was still at the office this morning though, had to get some stuff done. Went to dinner with the wife last night, and generally lots of alcohol this weekend. My stomach is not happy. I'm back on diet now, though, as much as I can it being holidays and all. Anyhow it didn't affect the workout. The back of my knees were shot from yesterdays sprints, but that's why I do them before my upper-body days.

Warmup: Jump rope, dynamic stretching, air squats

Press: 65x5, 80x5, 95x3, 120x5, 135x3(b), 150x7(b)

I had at least 1 more in me, probably 2-3. Felt good. I did 4 hammer-grip chins before each workset, i.e. 6 sets of 4 reps. I liked how this felt, it loosened up my shoulder/back pretty well, without having a noticeable effect on the workset(s).

Assistance: Dips: 5x8, Hammer-grip Chins 5x5 Super set. Started each set on 3 minutes, a bit more on the last set or two. This takes my total chin count for the day to 49. I was considering adding a 6th set, but since I also introduced the extra chins today thought better of it. Will probably add a set or two next cycle, though.

05-01-2012, 12:31 PM

5/3/1, Cycle 1, Week 3
16-04-12: 13.25-14.15 - DEADLIFT

Also a holiday today. My right elbow bothers me when I supinate it. It's an ongoing issue. Also the back of my right knee seems "tweaked" somehow. Nothing major, just annoying. I think it is from sprints, so I'll have to be careful with those.

Warmup: Jump rope, dynamic stretching, pushups, air squats

Deadlift: 135x5, 225x3, 300x5, 360x3(b, mg), 380x5(b, mg)

An easy set, but it felt weird because I supinated my left hand in stead of my right, due to the elbow thing. It gave me a bit of sharp pain in the left elbow on the 360 set, but no issue on 380. I had at the very least 2 more, and probably more like 3-4 in the tank. Felt very strong.

Assistance: BB Row 135 lbs: 5x8 Ab-Wheel from knees: 5x10

Not much to say, pretty decent. I can make the ab-wheel harder by having a folded yoga mat under my knees, so I'll do that from now on. Holding off just a bit on the standing ones...

Oldster

05-01-2012, 12:35 PM

That WAS a nice strong dead, DV.

No rush on the standing ab wheel, make things harder and harder beforehand.

Tad_T

05-01-2012, 10:11 PM

You're doing some fine work here, Viking.

05-02-2012, 07:44 AM

That WAS a nice strong dead, DV.

You're doing some fine work here, Viking.

Thanks guys. I am encouraged as well. I am FEELING a lot better about my lifting compared to my ill-fated startup on 5x5. I think this slow&steady stuff might just work for me. That 380x5 was infinitely easier than the 385x5 I did before scrapping 5x5. Almost felt "too easy" which is obviously a good sign.

I had considered skipping a deload or two, but have decided to stick with the programme as written. One, in order to enforce my self-imposed patience approach and two, because I read this from Wendler:

"If I didn’t believe in the deload, then I wouldn’t have written it. When in doubt, do the deload. Don’t be in such a rush to stall out."
So I'm not going to be "that guy" that thinks he's smarter than the dude that wrote the programme. I'm just going to suck it up, and fiddle around with baby-weights next week.

The entire article on the deload is here, if anyone is interested: http://www.jimwendler.com/2012/01/more-on-the-deload/

05-02-2012, 03:52 PM

Conditioning:
02/05/12
Hill Sprints: Rio Seco Hill x 8 (8 mins 45 secs)

Ended up taking the shorter hill today, because of the dog. I feel like I am getting better at getting a training effect out of these. I.e. I am getting better at recruiting my muscles or whatever, just like when you start lifting I guess. I'm going to add a sprint each time I go, 8 was a good amount for today.

On the downside I am feeling it a bit behind my knees (whatever that place is called) and also a bit in my ankles/achilles-tendons. Hope I can put up with the work, otherwise I have to take it down to once a week and do something else (burpees, ugh) the other conditioning day.

05-03-2012, 04:17 PM

5/3/1, Cycle 1, Week 3
03-05-12: 17.09-17.45 - BENCH

My stupid Achilles heels are still hurting, and also slightly back of knees. Stupid sprints. I'll have to burpee it this sunday. Ugh. I am liking how short upperbody days are.

Warmup: Jump rope , dynamic stretching, push-ups, air squats.

Bench: 95x5, 115x5, 135x3, 170x5, 195x3, 220x5

I had another rep in me. But they still felt heavier than I would have liked. No matter, it's still plenty good for "1" week.

Assistance: BBB Bench: 115x5x10, DB Row 65x10x5 (superset)

Doing these supersetted with 2 minute breaks. Works well. I used 50% for the BBB again, but I think I will bump it up to 60% next cycle, and then take it easy-ish on the topsets. It's nice to not need a spotter on the bench.